CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
5 Double Push-up Burpees
50 ft. Banded Monster Walk
50 ft. Banded Lateral Walk / side
10 Banded Low Ext. Rotations / side (Pause @ top of rep)
1:00 Front Plank
5 Rope Knees-to-elbows
10 Wall Squats
TOGETHER:
5 Good Mornings
5 Pause Front Squats
5 High Hang Cleans
5 Hang Cleans
5 Cleans
Weightlifting
High Hang Clean + Hang Clean + Clean (1 every 1:30 for 7 sets)
Increasing weight as suitable throughout. Cannot put the bar down for this complex.
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP of:
2 Rope Climbs (15 ft.)
1 Clean Complex: High Hang Clean + Hang Clean + Clean (all squats)
2 Rounds at each weight, then increasing weights:
135/95
155/105
165/115
185/125
205/135
225/155 (if you finish these rounds, hit Rx+)
Bar cannot be put down in order to consider successful in the complex reps. Please build a responsible, but challenging increase in weights for this. For scoring, each round equals 3 reps- 1 for each rope climb, and the complex being 1 rep. If the timer buzzes and you’re in the complex, finish it.
Sub for Rope Climbs – 12 Strict Pullups
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