CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
12/10 Calorie Bike Sprint
5 Double Pushup Inchworms
15 Wall Squats
10 PVC Passes
10 PVC GHD Hip Extensions
15 Banded Ext. Rotations w/ Press
DONE TOGETHER with 45/35:
5 Good Mornings
5 Front Squats
5 Shoulder Presses
5 Thrusters
5 Hang Clean Thrusters
5 Power Jerks
Hang Squat Clean to Overhead (1 EMOM x 10)
Build up in weight throughout. Make sure to complete a full deadlift lockout before you initiate your hang squat clean. You can hang clean into a thruster, perform a hang squat clean and then push press or jerk, the choice is yours!
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP of:
10 Hang Squat Clean to OH (155/105)
10 Bar Facing Burpees
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