Lets Work!

CrossFit ATR, CrossFit ATR North – CrossFit

We have 3 separate conditioning pieces today. Once you finished each segment you rest till the start on the next.
Ex. If you finish the first in 10minutes rest till the 15 Minute Mark and then start part 2.

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Warm-up (No Measure)

10 Minute warmup yoga flow.

Metcon (2 Rounds for time)

4 Rounds: (00:00-15:00)

25 Cal Row

50 Ab Mat Sit-ups

3 Rounds (15:00-30:00)

15 Dips

200m Dball Carry **

15 Cal Ski Erg or Bike

*Dball should be as heavy as possible but you MUST be able to carry it unbroken every round!
30 Minute Cap

Metcon (Weight)

Every 2 minutes x 5

40m Sled Sprint (Sled+180/110)