CrossFit ATR, CrossFit ATR North – CrossFit

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9:30am is our regularly programmed class and there is no 10:30am class today. 11am we will be hosting OUTwod. Come for one or both workouts and let’s show our support for a great cause!

Warm-up

200m Run

5 Double Push-up Inchworms

20 Back Step Lunges

20 Banded Face Pulls

10 Toy Soldiers

10 Walking Toe Touches

5 PVC Passes

10 Banded Ext. Rotations w/ Press

TOGETHER:

Empty Barbell Warm-up and Drills

9:30: Hang Power Snatch

3 EMOM x 8

09:30: Metcon (Time)

For Time:

100 Bar Facing Burpees

EMOM 3 Hang Power Snatches (95/65), starting minute #2

(you have the full first minute to accrue burpees without snatches)

Rx+: 5 Hang Power Snatches EMOM
15 minute timecap

Make sure your barbell weight is easily cycled from the high hang.

Warm-up

Coach led warm-up

11:00: OUTWOD 2019 (AMRAP – Rounds and Reps)

2 Partners- 1 works, 1 rests, switch every round

25-minute AMRAP of:

—Rx—

5 Strict Pull-ups

10 DB Hang to Overhead (35/25)

20 Double Unders

—Rx+—-

3 Bar Muscle-ups

10 Ground to Overhead (135/95)

20 Double Unders

*every 4 rounds, complete a 200m Partner Carry
Sub for Partner Carry: 100m Double KB Carry (over shoulder/on back)

Sub for Double Unders: 50 Single Unders