CrossFit ATR – CrossFit

Warm-up

2 Rounds:

12 Wipers (per side)

10 Banded: Pull-Aparts, External Rot (low),

8 Big Kips

6x Max Effort Assault Bike (:20 on :10 off)

Metcon (Calories)

12 Rounds: (:20/:10) Calories on Assault bike

Death by Pushups (AMRAP – Rounds and Reps)

1 the first minute,

2 the second minute,

3 the third minute,…
Tanktop Advantage: Get 1 minute rest between workouts

Death by Strict Pullups (AMRAP – Rounds and Reps)

1 the first minute,

2 the second minute,

3 the third minute,…
After failure, Immediately into: