**Death By**

Oct 19, 2021 | WOD

CrossFit ATR – Mike Trezza

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Warm-up

Run 400m

Then,

2 Rounds of:

5 Push-ups

10 Banded Squats

5 Pull-ups

10 Russian KBS (moderate)

Strength

Death by Bodyweight Back Squats (AMRAP – Rounds and Reps)

With a continuously running clock:

Perform 1 Back Squat @ Bodyweight the first minute,

2 Back Squats the second minute, 3 Back Squats the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.
(15 Minute CAP)

Details:

Scale to a weight around 70-80% of your 1 RM

Rest

Rest two full bell cycles then begin the second Metcon.

Metcon (AMRAP – Rounds and Reps)

EMOM For as Long as Possible:

Minute 1:

3 Pull-Ups

2 Push-ups

Minute 2:

3 Pull-Ups

4 Push-ups

Minute 3:

3 Pull-Ups

6 Push-ups

Continue with this pattern, adding 2 reps to the push-ups every round until the prescribed work cannot be completed in 1 minute.
(15 Minute Cap)