CrossFit ATR, CrossFit ATR North – CrossFit

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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.

12 minutes

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.