Tin Man

Jan 25, 2022 | WOD

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

5 Double Push-up Burpees

10 GHD Hip Extensions

10 Banded Low Ext Rotations / side

THEN

15 Empty Barbell Upright Rows

Strength

Bench Press (Build to a heavy 5)

15 minutes

Metcon

Tin Man (AMRAP – Rounds and Reps)

20 minute AMRAP of:

5 Bench Press @ BW

5 Power Cleans @ BW

Accessory Work

Metcon (No Measure)

3 Rounds of:

25 Banded Face Pulls (w/ pause)

10 Playboys / side (5/2.5)