CrossFit ATR – CrossFit


The Widow Maker (Weight)

20 Reps Back Squat
5-15 lbs. heavier than last (65% if first time)


Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

30 DU

15 Deadlifts (135/95)

–2 min REST–

4 min AMRAP:

30 DU

15 Deadlifts (115/75)
Pick up where you leave off from the first 4 minutes into the next 4 minutes. For every no-rep on deadlifts the coach catches during class, the entire class will have to pay in burpees immediately following each 4-minute AMRAP. Every no-rep = 1 Burpee. This includes during your “2 min rest.” Don’t get sloppy because it’s ‘light.’


Metcon (Time)

60 Cal Assault Bike

EMOM 3 Burpees
5 minute timecap