Long and sweaty

CrossFit ATR – CrossFit Metcon (Time) For Time: 25 GHD sit-ups 800m Run 25 GHD sit-ups 800m Run 25 GHD sit-ups14 minute Cap Metcon (Time) 9-15-21 of: Cal Row Alternating DB Snatches (70/40) Cal Assault...

Last Widow Maker!

CrossFit ATR – CrossFit Weightlifting The Widow Maker (Weight) 20 Reps Back Squat5-15Lb heavier than last week. First time start with 65% Metcon Metcon (Time) 3 Rounds 10 Unbroken Thrusters (95/65) 20 Bar Facing Burpees 30 Unbroken...

Week 5 (Sunday)

CrossFit ATR – Barbell Club Snatch (5×1 @ 94%) We will warmup together. Every 2 minutes, we will hit a lift. Warmup is as follows: Empty Bar 50% x 2, 60% x 2, 70%, 75%, 80%, 84%, 88%, 91% THEN together, 5×1 @ 94%...

Rope Climbs!

CrossFit ATR – CrossFit Bring yo socks! Metcon (Time) For Time: 25 Rope Climbs (15 ft.) Every 2 minutes = 200m Run *At the 14 minute mark, unfinished rope climb becomes 5 double pushup burpees.1 Rope Climb Sub = 5 Strict...

14.4

CrossFit ATR – CrossFit Weightlifting Clean (EMOM 14) EMOM x14 Odd: 2 Cleans Even: 200 meter run Weights Rx= 135/95 Rx+= 185/135 Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30...