CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
2 Rounds of:
5 Scap Pullups
5 Pullups
5 Scap Pushups
5 Pushups
15 Squats
2 Rounds of:
0:30 of Double Unders
15 GHD Hip Extensions
2 Rounds of:
0:30 PVC Active Front Rack Mobility / side
0:30 Hanging Hollow Body
0:30 Handstand “Stuff”
Power Clean + Power Jerk (2 EMOM x 10)
2 reps, not touch and go, increasing throughout the 10 minutes
Metcon (Time)
For TOTAL TIME (Including Rest)
4 Rounds
4 Clean and Jerk
12 Air Squats
—Rest 1 Min—
4 Rounds
30 Double Unders
5 Back Squats
—Rest 1 Min—
REPEAT AGAIN!
Rx: 115/75
Rx +: 135/95
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