Churro Pull + lunge metcon

Feb 25, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

200m Run

10 Banded Face Pulls

10 Banded Woodchoppers / side

6 Alt. Hang DB Snatch (light/medium load)

Strength

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1 Strict Pull-ups

1-2-3-4-5-6-7-8-9-10 Ring Rows
You are super setting the pull-ups and ring rows, going back and forth. Take the rest needed and/or scale so that most, if not all sets, are performed unbroken. Adjust the band support needed to keep most, if not all pull-up sets unbroken .

16 minutes

Metcon

Metcon (Time)

3 Rounds of:

100m Walking Lunge

20 Toes to Bars

20 Alt. DB Hang Snatch (Rx: 50/30, Rx+: 60/40)
22 minute timecap