CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

15 Scap Pull-ups

15 Burpees

15 Banded Face Pulls

15 GHD Hip Extensions

15 RKBS (moderate)

15 SDHP (same weight)

15 Pull-ups

15 Push Press (45/35)

Metcon

Metcon (Time)

Partner WOD (1 works, 1 rests, switch every minute)

2000m Row

100 Pull-ups

80 Push Press (95/65)*

60 Burpees

40 RKBS (71/53)

20 SDHP (71/53)

*from the floor
Scale so that you can perform reps of every exercise for most, if not all, of the minute. You should be able to perform multiple sets of 10+ of pull-ups and push presses at the difficulty you select. The clock will be beeping every minute to indicate the switch between partners.

Write your partner’s name and what they ate for breakfast in the comments for Rx+.