CrossFit ATR – CrossFit
Warm-Up
10 Scap Pull-ups w/ pause
3 Rounds:
5 Strict Pull-ups
15 GHD Hip Extension
50′ KB Cross Body Carries /side (medium)
(10 Minute Rope Climb Review)
Strength
Snatch (2 every 1:30 x 8 sets)
Increasing weight throughout
Metcon
Metcon (Time)
Teams of 2 (1 works, 1 rests)
2K Row
12 Rope Climbs (15 ft.)
36 Burpee Box Jumps (24/20)
1K Row
6 Rope Climbs
18 Burpee Box Jumps
*Partition all work as needed.
Scale Rope Climbs to 3 hitches per Rope Climb
(Or) 1 Rope pull to standing per rope climb
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