CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
20/16 Calorie Bike
Walking Lunges —> and and <----
15 GHD Hip Extensions
15 Banded Squats
15 Banded Low Ext. Rotations per side
10 PVC Passes
1:00 Handstand “Stuff”
10 Empty Barbell Shoulder Presses
10 Empty Barbell Hang Squat Cleans
10 Empty Barbell Thrusters
5 Empty Barbell Hang Squat Clean Thrusters
The Frank (AMRAP – Rounds)
Every 2 minutes for as long as you can last OR 30 minutes of:
200m Run (250m Row for scale)
10 Hang Squat Clean Thrusters (Rx 75/55, Rx+ 95/65)
Score: Rounds successfully completed. Perfect score = 15
Scale weight to a weight that you can easily achieve 10 hang squat clean thrusters unbroken. There are no skipping rounds for future rounds in this one. When you fail to complete your work, you are done. Since this is a long one, you want to pace your run and reps accordingly, but 2 minutes isn’t an awful lot of time to achieve reps for most. Just make sure you aren’t sprinting every round.
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