CrossFit ATR – CrossFit
Weighted Pull-ups (3-3-2-2-1-1-1-2-2-3+-3+)
This is a reverse pyramid style. Go down the same way you built up in weight/difficulty. E.g. 30×3, 35×3, 40×2, 45×2, 50×1, 55×1, then back down 50×1, 45×2, 40×2, 35xmax, 30xmax.
Metcon (Time)
300 Total Bike Calories is the goal
1 person is on the bike, the other is doing requisite reps before they can switch
The first 100 Calories, 10 Burpee Box Jump Overs (24/20)
The second 100 Calories, 10 Target Burpees (6-inch) is required to switch
The last 100 Calories, 15 Pullups is required to switch
Timecap?
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