.Com WOD

Feb 1, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

10/8 Calorie Bike

0:20 GHD Prone Hold

15 Banded Squats + Face Pulls

Strength

Bent Over Row (8-8-8, then 4×8)

15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 22 Minutes of:

25 Pull-ups

50 Calorie Row

100 Overhead Squats

50 Box Jumps (24/20″)

25 Pull-ups
Rx: 45/35

Rx+: 75/55