CrossFit ATR, CrossFit ATR North – CrossFit

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12/10 Calorie Bike

5 Inchworms

10 Goblet Squats (light-moderate)

1:00 Ankle Mobility / leg (KB on knee)

15 PVC GHD Hip Extensions

10 PVC shoulder passes


Metcon (Weight)

EMOM x 8

10 Back Squats

*from ground, must keep same weight for all 8 minutes
Your score is the weight, but only if you successfully complete all 10 reps in all 8 minutes. For every rep you fail to complete of the full 80, you will subtract 10 lbs. from your score for every rep missed.


3 minutes

Metcon (Time)

EMOM x 8

12/10 Calorie Bike
Your score is the fastest minute + the slowest minute

* scale 10/8 cals


3 minutes

Metcon (AMRAP – Rounds and Reps)

12 minute timecap

1-Mile Run

then AMRAP of:

10 KBS (71/53)

5 Burpees over Bar