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)

15 Banded Low Ext. Rotations / side

15 Scap Pullups

5 Burpee-Pullups

15 Band Pull Aparts

10 Banded Face Pulls

20 Banded Squats

5 Strict Pullups

15 GHD Hip Extensions

0:30 Hanging Hollow Hold

20 V-Ups


5 Good Mornings (45/35)

5 Front Squats (45/35)

5 Hang Cleans (45/35)

5 Cleans (45/35)


Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

20 Bar Muscle Ups

30 Squat Cleans (185/125)

40 Calorie Row

Sub for BMU: 30 strict pull ups
Scale so that you are capable of linking up Bar MU and being able to touch and go a few reps of squat cleans at the selected weight.

*CANNOT sub with Ring MU