CrossFit ATR, CrossFit ATR North – CrossFit
5 Double Pushup Inchworms
10 Banded External Rotations w/ Press
15 GHD Hip Extensions
15 Banded Squats
10 PVC Passes
10 PVC OHS
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.
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.