CrossFit ATR – CrossFit
Weightlifting
Take exactly 5 minutes break between each Workout.
Clean (10 Minutes to a heavy single)
Everyone will have their own barbell and will build to a heavy single. Take today to identify what weight you should be shooting for come comp day.
Metcon (AMRAP – Reps)
In teams of 3 For Total Reps:
3min AMRAP – Double Unders
Directly into:
2min Max Calories – Assault Bike
(Track total reps of both combined. Track total reps of each movement in comments)
Metcon (AMRAP – Reps)
Intermediate Division – 15 minutes
A. For Time:
80 Deadlift (115/85)
20 Burpee Box Jump Over (24″/20″)
80 Pull-ups
60 Shoulder to Overhead
20 Burpee Box Jump Over
60 Pull-ups
40 Thrusters
B. AMRAP Chest to Bar Pull-ups
Beginner Division – 15 minutes
A. For Time:
80 Deadlift (65#)
20 Burpee Box Step Over (20″)
80 Hanging Knee Raises
60 Shoulder to Overhead
20 Burpee Box Step Over
60 Hanging Knee Raises
40 Thrusters
B. AMRAP Pull-ups
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