St Patrick’s Day WOD

Jul 9, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

20/16 Calorie Bike

15 Cobras

10 Palloff Presses/side

2 Rounds of:

15 DB Cuban Presses

10 Scap Pull-ups

10 GHD Hip Extensions

THEN

Empty Barbell Warm-up + Drills

Metcon

Metcon (Time)

2 Person Partner Workout (1 works, 1 rests, split however)

20 min AMRAP of:

17 Power Cleans (135/95)

17 Pull-ups

17 Calorie Assault Bike

Accessory Work

Reverse DB Flies

4×12-15

Metcon (Time)

Accumulate 3 minutes in Front Plank