CrossFit ATR, CrossFit ATR North – CrossFit

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First 12 Minute of Class is a Guided Mobility based warmup with coach sean. (Hips and Shoulders)

Weighted Dips (12-12-10-10-8)

Super Set each Round of Weight Dips with DB Bent over Rows using the same rep scheme.

We are looking for you to increase in weight over each set building to a heavy 8.

Metcon (Time)

3 Rounds:

400m DBall Carry (40/30)

20 Ring Dips

25 Wall Balls (20/14 to 11/10 feet)

20 DBall Slams

400m Row