CrossFit ATR, CrossFit ATR North – CrossFit


400m Run

5 Double Pushup Inchworms

10 Banded External Rotations w/ Press

15 GHD Hip Extensions

15 Banded Squats

10 PVC Passes


1:00 Handstand “Stuff”

5 Emtpy Barbell Behind Neck Snatch Grip Presses

10 Empty Barbell OHS

5 Empty Bar Good Mornings (SLOW)

Take the time to setup your space for both metcons (weights, box, rower) before we begin the 50 OHS, so you don’t use your rest time as setup time.

Metcon (Time)

50 Overhead Squats (95/65) for Time
5 minute timecap


5 minutes from when timecap hits

Metcon (AMRAP – Rounds)

EMOM x 8

5 Ground-to-Overhead (135/95 C+J Rx, 135/95 Snatch Rx+)

3 Burpee Box Jumps (24/20)

Cash-Out (starting at minute 9, ending at minute 11): 500m Row (to be done in less than 2 minutes).
Rounds Successfully completed, including the Row as a 9th Round. Perfect Score: 9.