Bar Muscle Up and Heavy carry

Feb 13, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

200m Run

20 Hollow Rocks

15 GHD Hip Extensions

10 DB Cuban Presses

THEN

2 Rounds:

5 Big Kips

5 Honest Push-ups

50Ft Farmer’s Carry (light-moderate)

Skill Development

Bar Muscle-up

Metcon

Metcon (Time)

Buy in: 600m Run

7 Rounds:

12 Pull-ups (Rx+: 5 Bar Muscle-ups)

100ft D-ball Carry (As Heavy As Possible, Gable Grip)

Cash Out: 600m Run