CrossFit ATR, CrossFit ATR North – CrossFit
5 Inchworms, 10 Walking Toe Touches
10 Cossack Squats
10 Thrusters (45/35)
15 PVC GHD Hip Extensions
10 Ring Rows
0:30 Hollow Hold
15 Palloff Presses / side
10 Wipers, 10 Scorpions
15 Strict Press (45/35)
5 Pull Ups
10 Wall Balls
Power Jerk (Build to a Heavy Triple)
Must pull from ground.
Metcon (AMRAP – Rounds)
EMOM x 12:
10 Pull Ups
10 Wall Balls (20/14 to 11/9 ft)
Score: successful rounds completed.
Scale the weight in priority over the rep count and height. The rep count is the most important part on this.
For every minute you fail to complete, you will have to perform a 200m run immediately after the 12th minute.
No banded pull-ups today, scaled pull-ups are ring rows today.