CrossFit ATR, CrossFit ATR North – CrossFit

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3 Rounds of:

0:30 Double/Triple Unders

0:20 Hollow Hold (most difficult you can handle)

0:10 Rest

1 Round of:

100 ft. Walking Lunge

10 GHD Sit-ups

15 GHD Hip Extensions

20 Banded (above knee) DB Glute Bridges


Barbell cycling for Deadlifts


Deadlift (2 Every 1:30 x 10)

Must be touch-and-go. Build up in weight throughout.


Metcon (Time)

5 Rounds of:

30 Double Unders (Rx+: 10 Triple Unders)

5 Deadlifts (225/155)

10 GHD Sit-ups
Scale so that 5 Deadlifts are always touch-and-go and that 10 GHD Sit-ups can be done without break every round.

Sub for GHD Sit-ups: 15 AbMat Sit-ups