CrossFit ATR, CrossFit ATR North – CrossFit


500m Row

Walking Toe Touches —>

Walking Lunges <---
15 GHD Hip Extensions

10 Wipers

10 Scorpions

20 Band Pull Aparts

30 Hollow Rocks

10 Empty Bar Good Mornings

Deadlift (Build to a Triple at 70-75%)

15 minutes.

No mixed grip permitted. Double overhand only. Let this be your limiting factor in weight, if not 70-75%.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

30 GHD Situps

20 Box Jumps (20-inch)

10 Power Cleans (155/105)
Scale so that GHD Situps don’t have to be broken into more than 2 subsets and you have the capacity to perform 5 touch and go Power Cleans.