CrossFit ATR, CrossFit ATR North – CrossFit

Labor Day schedule for today: 9:30am and 10:30am class times only.

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1:00 Jump Rope Practice

5 Double Push-up Burpees

15 Banded Face Pulls

10 Banded Low Ext. Rotations / side (w/ 0:02 Hold each rep)

5 PVC Passes

10 PVC Overhead Squats


Empty barbell warm-up + drills


Hang Power Snatch

1 EMOM x 10


Metcon (AMRAP – Rounds and Reps)

12-minute AMRAP of:

10 Hang Power Snatch (95/65)

15 Bar Facing Burpees

30 Double Unders
Scale double unders down to an amount to be done in 45 seconds or less.

Accessory Work

Metcon (No Measure)

3 Rounds of:

8 Barbell GHD Hip Ext.

1-minute Side Plank / side


75 Sit-ups (try to complete unbroken or in 2 subsets with very short rest)