CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard


15/12 Calorie Assault Bike

3 Rounds of:

5 Inchworms

10 GHD Hip Extensions

15 Scap Pullups

2 Rounds of:

20 Double Unders

15 Band Pull Aparts

10 Scorpions


Guided Front Rack Mobility Work

Power Clean (1 EMOM x 10)

Increasing weight throughout.

Metcon (Time)

8 Rounds of:

3 Power Cleans (BW/0.75x BW)

6 Strict Pullups

9 Calorie Assault Bike

18 Double Unders
Scale so that all movements can be done unbroken for most of, if not all rounds.