CrossFit ATR, CrossFit ATR North – CrossFit

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EMOM Warmup:

1- 200m Run

2- Walking Toe Touches

3- Assault Bike

4- Cossack Squats

5- High Five Squats

6- Banded Face Pulls

7- Wall Squats

Muscle Endurance

Metcon (AMRAP – Rounds)

“Squat Stamina”

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at ~72% of 1RM Front Squat (Both Lifts)
10 minutes to warm up to weight before EMOM clock starts

Score: Successful minutes completed (12 total)


Metcon (Time)

12 minute AMRAP of:

0.5 mile Bike

10 Hang Power Cleans (135/95)

15 Air Squats
Scale to a weight where you can perform 10 Hang Power Cleans in a row for many rounds.