CrossFit ATR, CrossFit ATR North – CrossFit

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200m Run

0:30 Perfect Lunge / leg

15 Air Squats

15 GHD Hip Extensions

0:30 Hanging L-Hold

15 Wall Squats

10 Good Mornings (45/35)

5 Good Morning to Squats (45/35)

5 SLOW Back Squats (45/35)


Back Squat (2 EMOM x 10)

Build up in weight throughout


Metcon (Time)

10 Rounds of:

10 Back Squats (135/95)

100m Run

Rest 30 seconds
Squats are from the floor. With the 30 second rest, make sure to sprint through each round as fast as you can! Please choose a weight you will never fail for 10 reps.