CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard


4 Rounds: (In teams of 2)

Partner A: 200′ D-ball Carry (40/30lbs) (Must be hugged and held in front of your chest)

Partner B: Calories on Assault Bike

3 Rounds:

Partner A: Runs 200m

Partner B: Burpees with jump to Rings

1:00 Couch Stretch (per side)

1:00 Banded Shoulder Circuit (ankle bands on wrists)

Core Development

Metcon (No Measure)

3 Rounds of:

20 Weighted Sit-Ups

25 x 4-Count Flutter Kicks

30 Second GHD Supine Hold

Rest 2 Minutes Between


Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP of:

5 Devils Press (40/30), 5 Calorie Row

10 Devils Press (40/30), 10 Calorie Row

15 Devils Press (40/30), 15 Calorie Row
All of this equals one round when calculating rounds + reps. (60 reps per round)