CrossFit ATR – CrossFit
Weightlifting
The Widow Maker (Weight)
20 Reps Back Squat
5-15 lbs. heavier than last (65% if first time)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 min AMRAP:
30 DU
15 Deadlifts (135/95)
–2 min REST–
4 min AMRAP:
30 DU
15 Deadlifts (115/75)
Pick up where you leave off from the first 4 minutes into the next 4 minutes. For every no-rep on deadlifts the coach catches during class, the entire class will have to pay in burpees immediately following each 4-minute AMRAP. Every no-rep = 1 Burpee. This includes during your “2 min rest.” Don’t get sloppy because it’s ‘light.’
Finisher
Metcon (Time)
60 Cal Assault Bike
EMOM 3 Burpees
5 minute timecap
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