CrossFit ATR – CrossFit

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12/10 Calorie Assault Bike

5 Double Push-up Inchworms

15 Cobras (5s/2.5s)

Empty Barbell Warm-up + Drills for Hang Power Clean

Understanding the Set-up for Bench Press


Bench Press (Build to a Heavy Double)

12 minutes

Bench Press (3×5 @ 85% of Heavy Double)

Each set of 5 done together every 2 minutes


Metcon (AMRAP – Rounds and Reps)

16 min AMRAP of:

24/20 Calorie Row

12 GHD Sit-ups

6 Hang Power Cleans (Rx: 135/95, Rx+: 155/105)
Choose a weight you can cycle for 6 in a row for multiple rounds


Metcon (No Measure)

2 min Couch Stretch / side

2 min Wishbone Stretch