CrossFit ATR, CrossFit ATR North – CrossFit

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400m Run

50 ft. Banded (wrists) Bear Crawl

50 ft. Banded (wrists) Forward Crab Walk

10 Banded (below elbow) Push-ups

10 Banded Low Ext. Rotations / side

20 Banded Pull Aparts

20 Banded (above knee) Pause Glute Bridges [holding DBs]

10 DB Rows / side (moderate)


Bench Press (Build to a heavy quintuple)

12 minutes


Metcon (Time)

3 rounds for time of:

10 Bench Press (BW/0.7x BW)

20 Single-arm DB rows, left arm (70/40)

20 Single-arm DB rows, right arm (70/40)

1000/800m Row
26 minute timecap

If unfinished, any unfinished reps count as extra seconds on your 26 minutes, with the row counting as 10 reps (1 for each 100 meters)