CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

10 Banded Face Pulls

10 Scap Pull-ups

10 Banded Ext. Rotations w/ Press

5 Inchworms

15 Air Squats

5 PVC Passes

10 PVC Overhead Squats

DONE TOGETHER:

5 B/N Snatch Grip Press (45/35)

5 Good Mornings (45/35)

5 Overhead Squat (45/35)

5 Power Snatch (45/35)

Metcon

Clean House (AMRAP – Reps)

5 Rounds of:

[4 minutes on / 2 minutes off]

400m Run

1 Round of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats)

AMRAP Power Snatches (115/80)
Score: Total reps of Power Snatches.

Scale so that the round of Cindy can be done unbroken and very quickly every round. Choose a weight on the power snatch that you have the capacity to touch-and-go for a handful or more of reps cleanly and regularly.