Last WOD of 2016

CrossFit ATR – CrossFitWeightliftingBench Press (5-3-1-1-1)MetconMetcon (Time)2 Rounds: 50 Double Unders 40 Calories Assault Bike 30 Dumbbell Snatches (70/40) 20 Ring Dips 10 Power Cleans (155/105)

Long and sweaty

CrossFit ATR – CrossFitWeightliftingAbove Knee Pause Snatches (EMOM x 10)Snatch with a pause right above knee3-Count PauseMetconMetcon (Time)800m Run 30 Pullups 30 RKBS (62/44) 30 Hollow Rocks 800m Row 20 Pullups 20 RKBS (62/44) 20 Hollow Rocks 800m Run 10...

Farmers Walk and Calories

CrossFit ATR – CrossFitMetconMetcon (Time)40-30-20-10 Assault Bike or Rower Calories *100 Meter Farmers carry after each round (AHAP)MobilityThe remainder of class will be mobility and stretching.

Last Class of the Year!

CrossFit ATR – Barbell ClubSnatch Balance (Heavy Sin)Build up every 2 minutes over 8 sets.Snatch (Heavy Sin)Build up, EMOM x 10Clean and Jerk (Heavy Sin)Buildup, every 2 minutes x 8GHD Lat Sweeps (3×10 + 0:10 Hold)

What legs?

CrossFit ATR – CrossFitWeightliftingBack Rack Lunge (5-5-5-5-5 Reverse Lunge per Leg)5 in a row on one side then the other Superset 12 GHD Sit-upsMetconKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#14 minute timecap