CrossFit ATR, CrossFit ATR North – CrossFit

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10 Scap Push-ups

10 Scap Pull-ups

15 Banded Face Pulls

10 PVC Passes

15 Push-ups

15 Banded Low Ext. Rotations / side

30 Hollow Rocks

10 DB Rows / side (moderate)

5 Big Kips

5 Pull-ups

5 Rope Knees-to-Elbows


Weighted Pull-ups (3-3-3-3-3RM)

15 minutes


Metcon (Time)

For Time:

5 Legless Rope Climbs (15 ft)

10 Ring Muscle-ups

5 Rope Climbs (15 ft)

5 Ring Muscle-ups
15 minute timecap

This is meant to be a slower metcon to work on your pull strength and gymnastic skills, so make sure your modification reflects that. No matter your modification, make sure you’re scaling so that your reps are attainable but with a challenging difficulty.


5 Rope Climbs

15 Strict Pull-ups

15 Strict Ring Dips

5 Rope Climbs

10 Strict Pull-ups

10 Strict Ring Dips


15 Rope Pulls to Standing

15 Strict Pull-ups

10 Strict Dips (or Bench Dips)

10 Rope Climb Hitches (or 15 Rope K2E)

10 Strict Pull-ups

10 Strict Dips


DB Hammer Curls (4×12 @ YOUR PICK)

Both arms at the same time. 2 minute rests.