CrossFit ATR, CrossFit ATR North – CrossFit

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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