CrossFit ATR – CrossFit

4/8 WOD Breakdown:

We will be hosting Zoom classes starting today @ 12 and 6pm.

Here is the link to join into our Zoom Online classes:, PASSWORD: 12345

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2 Rounds of:

5 Double Push-up Burpees

20 Cobras (optional weight)

10 Scorpions

20 Air Squats


choose your advanture

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Choose a weight where you can start off with a set of 20+ and not have it crush you.

Metcon (Time)

150 Jump Squats for Time

*Every time you break accumulate :20 of a Handstand Hold

Metcon (Time)

For Time:

100 Barbell Thrusters (95/65lb range)


100 DB Thrusters (50/30lb range).
You sould be able to open with a set of 15+ reps and not have it crush you

Accessory Work

Bent Over Row (12 Minutes: Build to a heavy 6-10 reps)

Use a Barbell, Dumbbell (Single Arm), or heavy backpack. Depending on the weights you have adjust your reps to find the burn. You can also hold at the top of each rep for 3 seconds contracting the muscle to increase intensity)


Metcon (No Measure)

2 min Foam Roll Quads

1 min Couch Stretch / side

2 min Wishbone Stretch

1 min Doorway pec stretch /side