CrossFit ATR – CrossFit
SPECIAL Valentines Day partner WOD this Friday!!
Bring your significant other to class this Friday for a FREE Valentines Day Partner WOD!
Check your emails for more information and WOD description.
Assault Bike (steady pace)
Foam Roll (T-spine and lats)
3 Rounds of:
5 Pushups w/ Rotation
10 SLOW External Rotations Low /side
10 Heavy DB Rows/side
10 KB Thrusters/ Side
5 Strict Pull-ups
10 Bench Presses (165/105)
10 Strict Pull-Ups
Max Rep KB Thrusters (35/26 per hand)
*Repeat until you have completed 100 Thrusters
For thrusters, the KB can only be in your front rack or overhead and NOT constitute a break.
Make sure the Bench Press, Pull-ups, and Thrusters should be scaled back in weight in order to be able to handle 10 unbroken reps of each that first round, without it torching you.