CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

20 Step Back Lunges

10 Toy Soldiers

10 Walking Toe Touches

15 GHD Hip Extensions

15 Band Pull Aparts

10 Single Leg KB Deadlifts

15 V-Ups

10 Scap Pull-ups

5 Big Kips

Metcon (Time)

3 rounds for time of:

800-meter run

25 toes-to-bars

25 deadlifts (225/155)
Intermediate Option

3 rounds for time of:

800-meter run

15 toes-to-bars

15 deadlifts (185/125)

Beginner Option

3 rounds for time of:

400-meter run

20 sit-ups

15 deadlifts (95/65)

Use your best judgment before going into this. Each round should be done in less than 10 minutes, so if on your first round, it takes 9+ minutes, scale down to the next level.

Timecap: 32 minutes