Back Squats

CrossFit ATR – CrossFit

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Warm-up

400m Run

5 PVC Passes

:15 Hanging L-Hold

Then, 2 Rounds of:

5 Big Kips

15 Banded Squats

Strength

Back Squat (20 Minutes to a heavy double)

Details:

After every set of Back Squats, complete 6 Strict Pull-ups or 1 Bar Muscle-up

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

30 Double Unders

12 Alt. DB Clean and Jerks (50/35lbs)

2 Bar Muscle-ups
Scale BMU with 8 Pull-ups