Long EMOM

Mar 1, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

200m Run

15 V-Ups

15 Cobras

15 GHD Hip Extensions

Empty Barbell Warm-up + Drills

Metcon

Metcon (AMRAP – Rounds)

EMOM x 30

Minute 1: 5 Hang Power Cleans

Minute 2: 10 Bar Facing Burpees

Minute 3: 10 Toes through Rings

Minute 4: 100m Run

Minute 5: Rest

Rx: 135/95

Rx+: 155/105
Score: Successful minutes completed

Stretching

Metcon (No Measure)

2 min Couch Stretch / side

1 min Calf Stretch / side

1 min Hamstring Stretch / side

2 min Wishbone Stretch