CrossFit ATR – CrossFit
Weightlifting
Clean (10 Minutes to find a Heavy Single )
Done individually with your own barbell
Metcon
Metcon (AMRAP – Reps)
In Teams of 2:
metcon:
Advanced Division – 15 minutes
A. For Time:
60 Deadlift (155/105)
20 Burpee Box Jump Over (24″/20″)
60 Pull-ups
40 Shoulder to Overhead
20 Burpee Box Jump Over
40 Chest to Bar Pull-ups
20 Thrusters
B. AMRAP Burpee Bar Muscle-ups
Intermediate Division – 15 minutes
A. For Time:
60 Deadlift (115/85)
20 Burpee Box Jump Over (24″/20″)
60 Pull-ups
40 Shoulder to Overhead
20 Burpee Box Jump Over
40 Pull-ups
20 Thrusters
B. AMRAP Chest to Bar Pull-ups
Beginner Division – 15 minutes
A. For Time:
60 Deadlift (65#)
20 Burpee Box Step Over (20″)
60 Hanging Knee Raises
40 Shoulder to Overhead
20 Burpee Box Step Over
40 Hanging Knee Raises
20 Thrusters
B. AMRAP Pull-ups
If you are registered for the Comp and are able to get the team together at a specific class you can do this WOD in teams of 3. This wil be hard for most I assume. Otherwise, doing this WOD in Teams of 2 is a harder variantion with less rest.
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