CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Don’t let the PVC Drop game!
Everyone will circle up in a large circle (or 2 if class is large), holding a PVC vertically on the floor. When coach yells “rotate,” everyone will let go of their PVC (no pushing it!) and scram to catch the person next to theirs. Coach will guide you on whether to rotate clockwise or counter-clockwise beforehand. If you fail to catch a PVC, you must exit the circle and perform 5 burpees on the side for every rotation the game continues to have until only 3 people are left. Once 3 people are left, the game is over- these are your winners and burpee avoiders!
Game timecap: 10 minutes
Metcon
Metcon (Time)
10 Rounds of:
2 Rope Climbs (15 ft.)
8 Box Jumps (24/20)
16 Ring Push-ups (feet level with bottom of rings)
200m Run
30 minute timecap
Sub for 2 Rope Climbs: 10 Rope Knees-to-Elbows
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