CrossFit ATR – CrossFit
Warm-up
Rowling (AMRAP – Reps)
The objective is to row exactly 250m. It doesnt matter how fast you row, or how slow you row, but you want to get as close to 250m as you can. If you get 250m, that is considered a “Strike”
Similar to bowling, you row 10 frames. On the last frame, if you score a strike, you get another frame. Your score for each round is the deviation from 250m. Your total for the game is your score across all 10 rounds. (So if I row 252m or 248m, my score from that round would be 2 etc.)
If in the last frame you row a strike, you continue rowing to overwrite your frame 1 score (if it wasn’t a strike) and can keep rowing until you miss a perfect row.
This will be head to head. Each round, the athlete who is farther away from 250m will do 5 Burpees. If you both bowl a strike you can pass your burpees to anyone in the class.
Weightlifting
Bench Press (5-5-5-5-5)
1 set every :90 x 5
Metcon
Metcon (AMRAP – Reps)
6 Rounds:
50 Meter Banded Sprints (Max Effort)
Max Unbroken Pushups
Tracking total unbroken Push-ups over all 6 rounds.
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