CrossFit ATR – CrossFit
Warm-up
2 Rounds of:
400m Run
15 GHD Hip Extensions
20 Lunges / leg
10 Toy Soldiers
10 Push-ups
1 Wall Walk
Metcon
Renegade (AMRAP – Rounds and Reps)
14 min AMRAP of:
2-4-6-8-10…
DB Lunges (50/35)
DB Hang Power Clean
DB Shoulder-to-Overhead
Rx: 40/30
Rx+: 50/35
Must alternate legs on the lunge
Rest
4 minutes
Finisher
1000m Row (Time)
Max Effort 1000m Row
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