CrossFit ATR, CrossFit ATR North – CrossFit

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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”.