CrossFit ATR – CrossFit
Weightlifting
DB Bench Press (5-5-5-5-5)
Metcon
Metcon (AMRAP – Reps)
EMOM x 8
8 Strict Dips (no kipping!)
AMRAP Burpees the remainder of the minute. Your score is the total burpees done.
RX = Dips
RX+ = Ring Dips
*You can only hit the Rx/Rx+ button IF you are able to achieve all 8 dips for ALL 8 minutes. If you fail to achieve 8 dips in any given minute, it is not Rx/Rx+.
No bands are permitted for this workout. Your scale will be a lesser amount of dips to perform every minute.
Metcon (AMRAP – Reps)
EMOM x 8
8 Pull-ups
AMRAP Burpees the remainder of the minute. Your score is the total burpees done.
*You can only hit the Rx button IF you are able to achieve all 8 Pull-ups for ALL 8 minutes. If you fail to achieve 8 in any given minute, it is not Rx.
Rest
Rest 4:00
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