CrossFit ATR, CrossFit ATR North – CrossFit

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5 Double Push-up Burpees

50 ft. Banded Monster Walk

50 ft. Banded Lateral Walk / side

10 Banded Low Ext. Rotations / side (Pause @ top of rep)

1:00 Front Plank

5 Rope Knees-to-elbows

10 Wall Squats


5 Good Mornings

5 Pause Front Squats

5 High Hang Cleans

5 Hang Cleans

5 Cleans


High Hang Clean + Hang Clean + Clean (1 every 1:30 for 7 sets)

Increasing weight as suitable throughout. Cannot put the bar down for this complex.


Metcon (AMRAP – Reps)

12 minute AMRAP of:

2 Rope Climbs (15 ft.)

1 Clean Complex: High Hang Clean + Hang Clean + Clean (all squats)

2 Rounds at each weight, then increasing weights:






225/155 (if you finish these rounds, hit Rx+)
Bar cannot be put down in order to consider successful in the complex reps. Please build a responsible, but challenging increase in weights for this. For scoring, each round equals 3 reps- 1 for each rope climb, and the complex being 1 rep. If the timer buzzes and you’re in the complex, finish it.

Sub for Rope Climbs – 12 Strict Pullups