CrossFit ATR, CrossFit ATR North – CrossFit


200m Run

250m Row

5 Double Pushup Inchworms

Walking Lunge —>

Walking Toe Touches <---
10 Rope Knees-to-Elbows

15 GHD Hip Extensions

5 Box Jumps (HIGH!)

10 High Hang Power Cleans (45/35)

Guided Front Rack Mobility Work

Hang Clean (3 EMOM x 8)

Warmup to a weight that you can high hang cycle for 3 and plan to use that same weight for the entire duration. You may need to visit the low hang on later rounds, but it should start with high hangs. Speed of reps is a higher priority than the weight

Metcon (AMRAP – Rounds and Reps)

Partner WOD (Teams of 2)

18 min AMRAP of:

Partner A runs 400m with a 60/40 Sandbag while Partner B performs:

3 Rope Climbs (15 ft.)

9 Box Jumps (30/24)

21 Pushups

When Partner A comes back, they will pick up where Partner B left off. Keep track of total completed rounds and communicate!