CrossFit ATR, CrossFit ATR North – CrossFit

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400m Run

10 Walking Toe Touches

20 V-Ups

10 Scap Pullups, 5 Pullups

15 Banded Low Ext. Rotations / side

20 aKBS (moderate to heavy)

0:30 Hollow Hold

5 Strict Pullups

0:30 Side Plank / side

10 Wipers

5 strict C2B pull ups

Weighted Chest to Bar Pull-ups (5-5-5-5-5)

Chest makes contact with bar via pull-up.
15 minutes

*subs available for those who cannot C2B

Metcon (AMRAP – Reps)

18 minutes of work:

400m kb front rack carry

400m run

with remaining time, AMRAP of


toes to bar

calorie bike
* rx 2/1.5 pd, one kb only