CrossFit ATR, CrossFit ATR North – CrossFit
9:30am is our regularly programmed class and there is no 10:30am class today. 11am we will be hosting OUTwod. Come for one or both workouts and let’s show our support for a great cause!
Warm-up
200m Run
5 Double Push-up Inchworms
20 Back Step Lunges
20 Banded Face Pulls
10 Toy Soldiers
10 Walking Toe Touches
5 PVC Passes
10 Banded Ext. Rotations w/ Press
TOGETHER:
Empty Barbell Warm-up and Drills
9:30: Hang Power Snatch
3 EMOM x 8
09:30: Metcon (Time)
For Time:
100 Bar Facing Burpees
EMOM 3 Hang Power Snatches (95/65), starting minute #2
(you have the full first minute to accrue burpees without snatches)
Rx+: 5 Hang Power Snatches EMOM
15 minute timecap
Make sure your barbell weight is easily cycled from the high hang.
Warm-up
Coach led warm-up
11:00: OUTWOD 2019 (AMRAP – Rounds and Reps)
2 Partners- 1 works, 1 rests, switch every round
25-minute AMRAP of:
—Rx—
5 Strict Pull-ups
10 DB Hang to Overhead (35/25)
20 Double Unders
—Rx+—-
3 Bar Muscle-ups
10 Ground to Overhead (135/95)
20 Double Unders
*every 4 rounds, complete a 200m Partner Carry
Sub for Partner Carry: 100m Double KB Carry (over shoulder/on back)
Sub for Double Unders: 50 Single Unders
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