CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Push-up Burpees

10 Wipers

10 Scorpions

15 GHD Hip Extensions

TOGETHER:

10 minutes of Empty Barbell Skillwork

10 minutes to warm-up Power Clean + Jerk

Metcon

Cali Bear (Weight)

Every 0:30 for 20 minutes

1 Power Clean + Jerk (Rx+: 225/155)(Rx: 185/125)

You must make every lift (all 40) for it to be Rx or Rx+.
Choose weight carefully as this should be heavy, but not to the point where technique becomes errant. Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.