CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
200m Run
5 Inchworms
10 Toy Soldiers
20 Hollow Rocks
10 V-Ups
10 PVC Passes
100’ PVC OH Lunge
20m Sled Push
10 Toes Through Ring
TOGETHER:
Empty Barbell Warm-up and Drills
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM x 30 (6 Rounds of:)
Minute 1: 20m Sled Push (4x45s/4x25s)
Minute 2: 10 Toes-through-rings
Minute 3: 10 Box Jump Overs (24/20)
Minute 4: 10 Hang Power Snatch (95/65)
Minute 5: AMRAP Calorie Bike
Score: Successful Rounds completed + the accumulated total calories on bike.
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