Pull-ups and a Metcon

Sep 30, 2021 | WOD

CrossFit ATR – Mike Trezza

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Warm-up

2 Round:

5 Scap Pull-ups

10 Cuban Presses (5/2.5lbs)

10/10 Single Arm DB Strict Press

5 PVC Passes

5 Big Kips

10 Strict Pull-ups

15 Double Unders (keep your hands low)

Strength

Weighted Pull-ups (12 Minutes to a heavy Triple )

Superset with:

:20 Hollow Hold

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Accessory Work

Barbell Bicep Curls (Use remaining time to build to a heavy set of 6)