Long One

Mar 9, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

5 Double Push-up Burpees

10 Cuban Presses

5 PVC Passes

10 GHD Hip Extensions

THEN

Emtpy Barbell Warm-up + Drills

Metcon

Metcon (Time)

2 Rounds of:

15 Power Cleans (115/85)

15 Bar Facing Burpees

INTO

3 Rounds of:

2 Rope Climbs (15 ft.)

20 GHD Sit-ups

200m Run

INTO

200m Farmer’s Carry (53/35 or 50/35)

*Every burpee must be two foot takeoff and you must rotate 180* in the air. “Land facing the bar each jump”
25 Minute Cap

*Sub 5 Strict Pull-ups per rope climb

Accessory Work

Metcon (No Measure)

3×10 KB RDL (5-second tempo down)