CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
18 min cap
Warm-up (No Measure)
400m run
10 barbell thrusters
10 wipers/side
10 good mornings
10 scorpions/side
10 low ext. shoulder rotations/side
5 burpee pullups
10 barbell hang cleans
10 deadlifts (weighted)
10 ext rotations w/press /side
5 box jumps
10 db snatches
5 front squats
10 deadlifts (heavier)
Metcon
continuously running clock 0-24 mins
A: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10-20-30-40-50…
Alt DB Snatch (50/30)
Box Jump Overs (24/20)
B: Metcon (Weight)
2 Deadlifts + 2 Hang Squat Cleans
12 minutes to find heaviest.
In order for complex to count, you may not loosen grip at all during deadlifts – must be “touch & go”.
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