Frantasy Land

Mar 7, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

12/10 Calorie Bike

10 Cuban Presses

10 DB Rows/ side

10 DB Thrusters (light)

(10 Minutes Front Rack Mobility & in depth review of Thrusters)

Metcon

Frantasy Land (Time)

21-15-9 reps of:

Thrusters (95/65)

Pull-Ups

15-12-9 reps of:

Thrusters (115/85)

Chest-to-Bar Pull-Ups

12-9-6 reps of:

Thrusters (135/95)

Bar Muscle-Ups
Choose a gradient that best serves you for both the thrusters and the pull-ups. You should have a capacity to perform 10 unbroken thrusters at your last weight and 5 unbroken bar muscle-ups

For pull-ups, pick your gradient amongst these movements.

Ring Rows : Jumping Pull-ups : Kipping Pull-ups : Strict Pull-ups : Chest-to-bar Pull-ups : Bar Muscle-ups