CrossFit ATR, CrossFit ATR North – CrossFit
Rowling (AMRAP – Reps)
The objective is to row exactly 250m. It doesnt matter how fast you row, or how slow you row, but you want to get as close to 250m as you can. If you get 250m, that is considered a “Strike”
Similar to bowling, you row 10 frames. On the last frame, if you score a strike, you get another frame. Your score for each round is the deviation from 250m. Your total for the game is your score across all 10 rounds. (So if I row 252m or 248m, my score from that round would be 2 etc.)
If in the last frame you row a strike, you continue rowing to overwrite your frame 1 score (if it wasn’t a strike) and can keep rowing until you miss a perfect row.
Metcon (Calories)
20 Minute AMRAP:
5 D-Ball Slams (40/30)
10 Push-ups
15 Air Squats
20 Pulls on the Rower
The score is total calories
Mobility
15 Minute Yoga Flow
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