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Feb 27, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-Up

800m Run

10 Perfect Lunges w/ Rotation

2 Rounds:

10 Banded woodchoppers /side

50 ft Lunge

10 Single Arm KB Thrusters/side

Strength

Arnold Press (8-8-8 then 2 x 8 )

Superset with 7/7 Banded Woodchoppers (small black band)

Metcon

Metcon (Time)

For Time:

Buy in: 800m Run

Then:

50 Wall Balls (20/14lbs)

40/30 Calorie Ski Erg

30 Handstand Push-ups

20 Box Jump Overs (24/20″)

10 Bar Muscle-ups
Scale:

30 HSPU -> 30 DB Push Press (50/30’s)

10 Bar Muscle-ups -> 45 Supine Barbell Rows