CrossFit ATR – CrossFit

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200m Run

25 Band Pull aparts

2 Rounds:

50ft KB Front Rack Lunge /side (light)

5 Kneeling Presses/ side

10 GHD Hip Ext w/ hold at top

10 Strict Pull-ups

Coach Guided Barbell Warm-up & Detailed Breakdown of Each Movement


Lee (Time)

Five rounds for time of:

Run 400 meters

1 Deadlift, 345#

3 Cleans, 185#

5 Push Jerks, 185#

3 Muscle-ups

1 Rope climb, 15 ft.
In honor of U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, died on April 26, 2012
To learn more about Lee click here