CrossFit ATR – CrossFit
Warm-up
2 Rounds of:
1 min Assault Bike
15 RKBS (moderate)
20 Banded Face Pulls
1 min Front Plank
Strength
Atlas Stone to Box (Build to Heaviest)
15 minutes
Metcon
Metcon (Time)
30/24 Calorie Bike
600m Farmer’s Carry (50/35 or 53/35)
30/24 Calorie Bike
*5 Burpees every drop of the DB/KBs
*Must drop DBs/KBs at 200 and 400 meters
20 min timecap
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