CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

50 ft. Perfect Lunge w/ Rot

50 ft. Walking Toe Touches

5 Double Pushup Inchworms

10 Wipers

10 Scorpions

10 Cossack Squats

20 Cobras (2.5 Lbs)

20 Banded Squats

800m Run

Metcon

Metcon (3 Rounds for reps)

Teams of 3 (1 works, 2 rests, switch whenever)

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/155)

—Rest 3 Minutes—

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

—Rest 3 Minutes—

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)
Each exercise AMRAP will be scored as its own round. Have all your weights and equipment ready to go because during your 3-minute rest period, you will have to prepare the equipment for the subsequent AMRAP. Plan ahead.

Partner up with people of similar strength levels because all 3 partners should do same weight. Depending on class size, we may be able to accommodate if 1 person of the team needs to go lighter/heavier and equipment permits.