CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

0:30 Deadhang

20 GHD Russian Twists

20 GHD Hip Extensions

0:30 Side Plank / side

Strength

Metcon (No Measure)

Switch between carries as you see fit/ what is available. You MUST use each implement at least once for 100 meters. Implements will be put on opposite sides of the building so you can potentially switch every 100 meters. Have fun, mix it up.

Accumulate 800 meters carrying the following:

Farmer’s Carry (71/53 per hand)

Yoke Carry (180/140)

Husafell Carry (empty)

Zercher Axle Bar Carry (115/75)

Sled Pull (+135/+90)
Yoke will be set to accomodate the shortest member of class. Try to plan ahead with other members so you don’t get stuck on one implement for so long. Plan to switch implements with another member every so often.