CrossFit ATR, CrossFit ATR North – CrossFit

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250m Row

15 GHD Hip Extensions

20 Banded Squats

15 Banded External Rotations w/ Press

15 Palloff Presses/ side

0:30 Side Plank/ side

1:00 Handstand “Stuff”

10 Front Squats (45/35)

10 B/N Shoulder Press (45/35)

10 Good Mornings (45/35)

Clean and Jerk (3 reps E2M x 7)

To be done in a “relentless singles” type fashion. There should not be more than 5 seconds between each lift.

Metcon (Time)

5-4-3-2-1 reps for time of

15-ft. rope climbs

Clean and jerks

Increase weight on the clean and jerk each round.


Men: 135-165-185-205-225 lb.

Women: 105-125-135-145-155 lb.

Men: 135-145-155-165-185 lb.

Women: 95-105-115-120-125 lb.


Men: 65-75-95-105-115 lb.

Women: 35-45-55-65-75 lb.

Scaling Rope Climbs:

1 Rope Climb = 5 Rope K2E

*if ropes are in high demand, alternate back and forth with another person. It’s expected that you will need rest at some point as the weights get heavier. You can always load the next weight on the bar while waiting for a rope to free up too.