Thanks For Everything TOM!!!

Mar 5, 2022 | WOD

CrossFit ATR – CrossFit

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READY

Warm-up (No Measure)

8 Minute AMRAP:

3 sided plank (:20 per)

8 DB rows (per side) (med/heavy)

20 walking lunges

:10 Hanging L hold

E.S.D.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

Buy in: 50/40 cal (your choice)

Max rounds/reps:

8 pull-ups

16 push-ups

24 air squats

Rest 5 minutes before part 2

Metcon (AMRAP – Reps)

16 minute AMRAP:

Buy in: Evolution Mile

+200m burden carry (45/35lbs)

Max Reps:

Ground to overhead

RX 115/85

RX+ 155/105

ADAPTATION

Cool down by giving Tom and Kelly nasty, sweaty hugs.

3:00 Alternating EMOM

Minute 1: :20E Lizard + Half Kneeling Hamstring (R)

Minute 2: :20E Lizard + Half Kneeling Hamstring (L)

Minute 3: :20E Thread the Needle