CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Run 400m
10 Scap Pull-ups
10 Scap Push-ups
5 Inchworms
10 Banded Ext. Rotations w/ Press
20 Banded Squats
10 GHD Hip Extensions
10 Wall Squats
10 PVC Passes
10 PVC Overhead Cossack Squats
10 PVC B/N Sotts Press
Strength
Snatch + OHS (8×1)
To be done on a clock every 1:30 and increasing weight throughout.
Metcon
Metcon (Time)
21-15-9
Overhead Squat (115/75)
Box Jump (24/20)
Scale so that the first 21 OHS can be completed in 2 subsets or less.
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