CrossFit ATR, CrossFit ATR North – CrossFit

JP’s Going Away Party:
Saturday 7/21, we are going to meet in Mission Beach on the bay side at Bonita Cove starting at 12pm. We will have a potluck, volleyball and spikeball going! All friends and family are welcome to celebrate the day with us! (please read the email sent to you all for more details)

View Public Whiteboard


6 minutes to complete:

10 Scap Pullups

15 Banded Ext. Rotations w/ Press

0:30 Hanging Hollow Body (chinup grip)

10 Cossack Squats

10 PVC Passes

15 Banded PVC OHS



5 B/N Snatch Grip Press (45/35)

5 Good Mornings (45/35)

5 OHS (45/35)

5 Snatch Balance (45/35)

5 High Hang Snatch (45/35)

5 Low Hang Snatch (45/35)

5 Snatch (45/35)

Snatch + High Hang Snatch + Low Hang Snatch (1 rep every 1:30 for 10 sets)

Build up in weight throughout.

Metcon (AMRAP – Rounds and Reps)

In 18 minutes, perform:

15 ring muscle-ups

25 c2b pullups

35 pullups

Immediately into AMRAP of:

25 double unders

5 thrusters (95/65)
Scale so that you can perform all of the pulling work and make it into the DU and Thrusters because that’s where your score is. You should be able to link consecutive muscle-ups and perform 10 unbroken chest-to-bar pullups in order to insure this. Scale DU to a number done in 30 seconds or less or perform 50 single-unders. Thrusters should be at a weight which you can perform 20 in a row, so 5 is a piece of cake.

If you cannot perform Ring MU, sub with Bar MU. If no MU, sub with 25 C2B Pullups, for a sum total of 50 C2B Pullups and 35 Pullups.