CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
20/16 Calorie Row
15 Banded Squats
15 GHD Hip Extensions
15 Banded Pull Aparts
Accumulate 0:30 in Hanging L-Sit
1:00 Handstand “Stuff”
20 Goblet Squats
Cluster + Back Rack Thruster drilling
Front Squat (Build to a 1RM)
16 minutes
Metcon (AMRAP – Rounds)
EMOM x15
Minute 1: 1 Bear Complex (1 Cluster + 1 Back Rack Thruster) + 1 Burpee
Minute 2: 2/2
Minute 3: 3/3
…
Going as far as you can successfully complete in the minute, then start back over at 1 and continue until 15 minutes worth is complete.
Rx: 45/35
Score is furthest round successfully completed.
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