CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

250m Row

10 Scap Pushups

10 Scap Pullups

15 Band Pull Aparts

15 Banded T’s and Low External Rotations (per side)

Accumulate 0:30 in a Hanging L-Sit

10 PVC Passes

10 Wipers

3 Sided Plank (:30 per side)

Weighted Pull-ups (3-3-3-3-3)

15 minutes

Metcon (AMRAP – Rounds)

Every 2 minutes for 24 minutes:

7 Burpee Box Jump Overs (24/20)

7 Hang Power Snatch (95/65)

7 Pull-ups
Score: Successful Rounds Completed. Perfect Score: 12

Scale to something you finish round one in about 1:10. Adjust accordingly if grossly off. Maybe lighter weight, maybe 6 reps.