Rocky Balboa

CrossFit ATR – CrossFitMetconRocky Balboa (Time)4 Rounds: 10 Strict Pull-ups 20 Hand Release Push-ups 30 Double Unders 400 Meter Run Close with: 72 Lunge Steps (The number of steps up the Philidelphia Museum of Art)

Singlet, Tights, or you waive your rights…

CrossFit ATR – Barbell ClubSnatch Balance (Build to a Heavy Single)More than the last couple of weeks, hopefully. At least have it above your 1RM Snatch.Clean and Jerk (Build to 94%)Save your 1RM for next week!2 Front Squats + 1 Jerk (Build to...

Partner Push

CrossFit ATR – CrossFitMetcon (Time)With a Partner For Time: 15 Power Cleans (115/ 85) 200 Meter Run with 45lb Plate 400 Meter Run with 25lb Plate 800 Meter Run with no weight 400 Meter Run with 25lb Plate 200 Meter Run with 45lb Plate 15 Power Cleans (115/ 85)...

Get-ups and Cardio

CrossFit ATR – CrossFitTurkish Get Up (3-3-3-3)Metcon (Time)10-20-30 GHD Sit-ups Ring Rows (Feet on 18′ Box) Calories on Rower Unbroken Double Unders

Recovery Day

CrossFit ATR – CrossFitSkill DevelopmentLadder Drills + Hurdle DrillsMetcon (Time)For Time: 5 Calories on Assault bike or Rower 20 Double Unders 10 Calories on Assault bike or Rower 20 Double Unders 15 Calories on Assault bike or Rower 20 Double Unders 10...