CrossFit ATR, CrossFit ATR North – CrossFit

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10 Minute warmup mobility flow lead by coach

DL+HPC+Jerk (EMOM x 10 )

3 Deadlifts + 2 Hang Power Cleans + 1 Split Jerk
This is a skill day! Build in weight only if form is on point!

Metcon (AMRAP – Rounds and Reps)

20 Minutes AMRAP:

200m Sandbag Run (60/40)

12 Sandbag S2OH

24 Sandbag Bent over Rows

36 Ab Mat Sit-ups

Immediately after the amrap everyone is to run 800m as a finisher/cool down.