CrossFit ATR, CrossFit ATR North – CrossFit

Come dressed in something related to our character today (colors) or just something of heavy nerddom or be subject to character-based trivia. 5 burpees per incorrect answer.

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2:00 Assault Bike (if you are late and bikes are taken 30 Burpees)

5 Scap Push-ups

5 Scap Pull-ups

5 Double Push-up Inchworms

15 Banded Face Pulls

10 Banded Low Ext. Rotations / side

20 Banded Pull Aparts

20 Ext Rot and Press

20 Banded Glute Bridges

10 PVC Passes

3 Rounds:

5 Strict Pull-ups

:30 Handstand Hold or Shoulder Touches


Regarded by most as the greatest hero, Cap humbly believes Spider-man is the greatest superhero of all time.

Captain America (Time)

30 Rounds

1 Bench Press (185/95)

2 Strict Pullups


*Thoughts: What’s more American than the Bench Press? Cap has chest and shoulders larger than life, so his workout should reflect that. Plus, he would never cheat pull ups! Cap would do 50 rounds for the 50 great States, but we’re only about half the man he is.
35 minute timecap

If you’re looking for a red/white/blue barbell, here’s what you’re looking for.

Guys: Red 25kg, White 5kg, Blue 2kg

Ladies: Black 5kg, White 5kg, Red 2.5kg, Blue 2kg



To help fortify that lat pump…

Metcon (Time)

1000m Ski