CrossFit ATR, CrossFit ATR North – CrossFit

Jamison Ricci has been a long time member of ours. His nephew, Kole, has been very sick for the past year. He suffers from an extremely rare genetic disorder called 4H Leukodystrophy. This Saturday, we will be hosting a workout dedicated to helping his family raise the funds necessary to help them with treatment. Donations are not mandatory to attend class but all help is appreciated.
Here is the link to the apparel line dedicated to helping raise money for them:

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Warm-up (No Measure)

400m row

10 air squats

10 scap pullups, 5 strict pullups

1 min plank

15 aKBS (heavy)

400m row

10 air squats

10 external shoulder rotation w/press

15 hand release push ups

10 scap pullups, 5 strict pullups

15 KB sumo deadlift high pull (same KB)

10 cat-cows (slow)
time cap: 18 minutes


Sumo Deadlift (5-5-5-5-5)

15 minutes


Metcon (Time)

6 rounds for time

1 (20ft) rope climb

3 deadlift (275/175)

50 double unders

sub for RC: 10 bent over row

sub for DU: 2x singles -or- 10 attempts
TIME CAP: 11 mins

*RX+ is 315/205

*DL bar is heavy, but make sure you can do all reps unbroken every time

Any type of DL permitted