**Death By**

Oct 20, 2021 | WOD

CrossFit ATR – CrossFit

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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 five full bell cycles then begin the second Metcon.

Metcon (AMRAP – Rounds and Reps)

10 Minutes for Max Calories (bike ski or row)

*EMOM complete 8 Dumbbell Hang Squat Cleans (30/20’s)(RX+ 50/30’s)
Details:

You get the first whole minute on calories before starting Hang Squat Cleans