“How long is it?” How long would you like it to be?

Mar 14, 2020 | WOD

CrossFit ATR – CrossFit

We have spent the past several weeks learning about the coronavirus (COVID-19) and how it is affecting different communities throughout the world. We understand the need to take precautionary measures to prevent the spread of this disease. We are already started taking extra measures to wipe down equipment with a bleach solution during off hours of the gym.

We are currently going to be adding a few extra Gym Safety rules for the time being:

We ask that you clean your hands and the equipment you use before & after your workout with the sanitizer wipes located near the TV.

We ask that you sign into WODIFY and track your daily scores using you cell phones instead of the main keyboard.

We have asked our employees to seek medical attention if they are not feeling well, wash their hands often, and sanitize their area regularly.

We have also asked our employees to avoid physical contact with members such as handshakes, but you can continue to expect to be greeted with a warm smile. We ask that members provide encouraging words or gestures instead of high fives or fist pounds.

If you as a member are under the weather or not feeling well, we ask that you take a rest day.

Lastly, we will be removing the chalk buckets 😢 by the end of the week. Please bring a personal supply of chalk starting tomorrow. If you are interested in purchasing your own block of chalk, we have individual blocks we can sell you for $5 (please note, individual chalk needs to be kept in a Ziplock bag when on the floor)

We will continue to sanitize & keep the gym clean for the safety of all of us.

Thank you!

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Warm-up

First 2 minutes:

8 Burpees

8 Box Jumps

16 Air Squats

Second 2 minutes:

8 Burpee Box Jump Overs

8 Hang Power Snatch (empty barbell)

8 DB Thrusters (light)

Third 2 minutes:

8 Burpee Box Jump Overs

8 Hang Power Snatch (light)

8 DB Thrusters (light)

Metcon

Metcon (AMRAP – Rounds)

Every 2 Minutes on the Minute For As Long As Possible:

8 Burpee Box Jump Overs (24/20)

8 Hang Power Snatches (Rx: 95/65, Rx+: 115/85)

8 DB Thrusters (Rx: 40/30, Rx+: 50/35)
Score: The amount of successful 2 min rounds achieved before failure.

If you fail to complete the 8/8/8 before the 8th round, continue to run laps until the 8th round is done. Scale your weights with the ambition to complete at least 5 rounds .