EMOM 30

CrossFit ATR – CrossFit Metcon (AMRAP – Rounds) EMOM 30: Minute 1: 2 Rope Climbs (15 feet) Minute 2: 8 HSPU Minute 3: 50 Double UndersTracking Total Rounds Completed! *This EMOM is unlike the other EMOMs we have posted before because we know you will not...

Deadlifts, Wallballs and Running

CrossFit ATR – CrossFit Metcon Metcon (Time) For Time: 21 Deadlifts (225/155) 21 Wall Balls (30/20) Run 400 18 Deadlifts (225/155) 18 Wall Balls (30/20) Run 400 15 Deadlifts (225/155) 15 Wall Balls (30/20) Run 400 12 Deadlifts (225/155) 12 Wall Balls (30/20) Run...

Twisted Bench

CrossFit ATR – CrossFit Stability Metcon (No Measure) Row 500 Hollow Holds (3x :25/:10) 3 Sided Plank (2x :30 on all 3 sides) Pallof Presses (12 each side) Medball Russian Twists (12 each side) T,Y, Ext Rot. on Bench (2×10/10/10) Metcon Metcon (AMRAP...

Snatches and Pull-ups

CrossFit ATR – CrossFit Weightlifting Power Snatch (EMOM 10 : Working to a Heavy Single) Metcon Metcon (Time) 3-6-9-12-15-18 Chest to Bar Pull-ups Push Press (95/65) (From Floor) Burpee Over Bar16 Minute...

Metcon Madness

CrossFit ATR – CrossFit Power Jerk (2-2-2-2-2) Metcon (AMRAP – Reps) 20 Minute AMRAP: 50 Double Unders 40 Calorie Row/Bike 30 Toes To Bar