CrossFit ATR – CrossFit

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400m Run

10 Pace Perfect Lunge w/ Rotation

15 Cobras


Metcon (Time)

100 Double Unders

80 Calorie Row

60 Shoulder to Overhead

40 GHD Sit-ups

20 Calorie Bike (EACH)

40 GHD Sit-ups

60 Shoulder to Overhead

80 Calorie Row

100 Double Unders

* 3 Burpees each every 20 reps on every movement

Rx+: 135/95

Rx: 95/65

*Barbell from the floor

* Partners must swap every 10 Reps
(40 minute cap)


100 Double Unders: 100 Single Unders

Barbell S2OH: Dumbbell S2OH

GHD Sit-ups: Weighted DB Sit-ups

Accessory Work

Your Choice

200m Lunge (Time)

200m Lunge For Time

DB Lunges (200m Lunge)

Two Dumbells. Your choice of weight.