This will be quite the leg day…

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

30 Lunges

0:30 Perfect Lunge / leg

15 Wall Squats

15 GHD Hip Extensions

15 Banded Low Ext. Rotations / side

25 Hollow Rocks

15 KBx2 Front Squats (light)

5 Good Mornings (45/35)

5 Good Morning to Squats (45/35)

10 Back Squats (45/35)

1:00 Couch Stretch (Per side)

Metcon

Metcon (AMRAP – Reps)

“Bring Sally Up”

With 135/95 for Back Squat, descend to the bottom of the squat at every “Bring Sally Down” in the song and rise on “Bring Sally Up.”
Score: total reps performed. Perfect Score is 30.

Rest

5 minutes

Metcon (Time)

400m KB Front Rack Carry

40 Jump Squats

200m KB Front Rack Carry

20 Jump Squats

100m KB Front Rack Carry

10 Jump Squats

Single KB (53/35)