CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
10 Banded Low Ext. Rotations / side
10 Banded Ext. Rotations w/ Press
10 Scap Push-ups
10 Scap Pull-ups
5 Double Push-up Inchworms
15 GHD Hip Extensions
10 Walking Toe Touches
0:30 Hanging Hollow Hold
10 DB Rows (moderate-heavy) / arm
5 Big Kips
5 Kipping Pull-ups
5 Dips
50 ft. Waiter’s Walk / arm (heavy)
50 ft. Partner Carry
Metcon
Horton (Time)
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
To learn more about Horton click here
Women’s RX: 105 lb. clean and jerk
Sub for 1 Bar Muscle-up: 2 Strict Pull-ups + 2 Strict DEEP Dips.
Preferably, partner up with someone to share a bar (same weight) and somewhat close in bodyweight. All partner carries will be outside.
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