CrossFit ATR – CrossFit

View Public Whiteboard


5 Double Push-up Inchworms

30 Hollow Rocks

20 GHD Hip Extensions

30 Air Squats

20 Banded Face Pulls


Empty Barbell Warm-up + Drills


Metcon (Time)

800m Run

30 Hang Power Snatch (95/65)

400m Run

30 Hang Power Cleans (95/65)

200m Run

30 Back Squats (95/65)

400m Run

30 Honest Push-ups

800m Run

30 Pull-ups
Choose a weight you can high hang cycle for 10+ reps on the power snatch. Scale Push-ups and Pull-ups so that you can do 10+ reps to open your first set as well.