CrossFit ATR, CrossFit ATR North – CrossFit

This will be especially useful for those looking to partake in this year’s CrossFit Open!


15/12 Calorie Bike

10 Banded Ts, Ys, Ext. Rotations w/ Press

10 PVC Passes

PVC OH Walking Lunge —>

PVC OH Duck Walk <---

10 PVC Snatch Balance

5 Empty Barbell B/N Snatch Grip Presses

5 Empty Barbell OHS

Muscle Endurance

Overhead Squat (10 EMOM x 5)

From the floor. Choose a weight that you can complete all 5 rounds, but with a challenge. Starting at the standard 95/65 would be a good point. We will be trying to improve on this week to week. Next week, we will be performing 50 reps for time so use this performance to judge how you tackle it next week.

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar