CrossFit ATR – CrossFit

(1) California Regionals is this weekend at Del Mar Fairgrounds. Be sure to get your tickets to Regionals to support Coach JP!
(2) Gym will be closed this Sunday, 5/28.
(3) Memorial Day “Murph” WOD will be Monday 5/29 at 9am and 10:30am. These will be the only 2 classes on Monday. For more information on the “Murph” WOD, visit the link below.

Overhead Squat (4×5-10 @ BW/0.75BW )

This is a tall task, we know. If you cannot achieve 5-10 reps at that weight, then you will perform 4×10 @ a weight the coach will determine. You will warmup with sets of 10 and we will let you know the right weight after a few warmup sets. The empty barbell will provide plenty of challenge for most. This is for us to become better at one of the more challenging movements.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

250m Row

3 Rope Climb (20/15 ft.)
For scoring purposes, every meter will equal 1 rep, so each round has a total of 253 reps.

Rope Climb Scale: 4 hitches per climb OR 5 Supine Barbell Rows