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)
Warm-up
20 Hollow Rocks
20 V-Ups
0:30 Side Plank / side
15 Banded Ext. Rotations w/ Press /arm
15 Push Ups
15 Wall Squats
10 PVC Passes
15 Wall Balls
DONE TOGETHER (45/35):
5 B/N Snatch Press
5 OHS
5 High Hang Power Snatch
5 Clusters
*15 min cap*
Metcon (AMRAP – Rounds)
EMOM x 10 mins
5 Clusters @135/95
Score: Rounds successfully completed. Perfect Score is 10.
Rest
5 minutes
Metcon (Time)
3 Rounds of:
30 Hang Power Snatches (75/55)
30 Wall Balls (20/14 to 11/10 ft.)
–rest 3 mins–
5 Rounds
300m Row
50 Double Unders
Time cap: 25 minutes
Scale so you can perform 10+ hang power snatches in a fast high hang cycle, and can perform 20+ wall balls unbroken. Scale double unders to an amount you can perform in about 1 minute OR 150 single unders.
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