CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
200m Run
10 Banded Face Pulls
10 Scap Pull-ups
10 Banded Ext. Rotations w/ Press
5 Inchworms
15 Air Squats
5 PVC Passes
10 PVC Overhead Squats
DONE TOGETHER:
5 B/N Snatch Grip Press (45/35)
5 Good Mornings (45/35)
5 Overhead Squat (45/35)
5 Power Snatch (45/35)
Metcon
Clean House (AMRAP – Reps)
5 Rounds of:
[4 minutes on / 2 minutes off]
400m Run
1 Round of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats)
AMRAP Power Snatches (115/80)
Score: Total reps of Power Snatches.
Scale so that the round of Cindy can be done unbroken and very quickly every round. Choose a weight on the power snatch that you have the capacity to touch-and-go for a handful or more of reps cleanly and regularly.
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