**Heavy Singles Week**

Sep 24, 2021 | WOD

CrossFit ATR – Megan Trezza

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Warm-up

2 Rounds:

3 Sided Plank (:30 per)

4 Altering Perfect Lunges w/ Rotation

10 Cuban Presses

5 PVC Passes

:45 Single Unders

Strength

Push Press (Barbell Push Press)

5 Sets of:

4 Barbell Push Presses (increase in weight)

:20 Hollow hold direct into 12 Hollow Rocks

10 Band Pull Aparts

6 Dumbbell Rows (per side)(moderate weight 20-25lbs)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

200 Meter Run

12 Push Press (55-60lbs)(Heavier! Pick a weight that takes you two sets to complete)

12 Bench Jump Overs

24 V-ups

Accessory Work

4 Sets of Max Bench Dips (reps should be over 12-15 per round)