CrossFit ATR – CrossFit

Paused Front Squat (1RM)

5 seconds in bottom, 12 seconds in top. 12 minutes.

Paused Front Squat (3×3 at your pick with PERFECT form)

5 seconds at bottom, 12 seconds at top, every rep- NO BELTS. Each set will be done every 3 minutes.

Metcon (Time)


Wall Balls (20/14)

GHD Sit-ups
7 Minute Cap