CrossFit ATR – CrossFit

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2 Rounds of:

200m Run

15 Banded Face Pulls

10 Honest Push-ups

10 Banded (wrists) to Shoulders to Overhead

0:30 Hanging Hollow Hold

Skill Development

Handstand Push-ups

15 minutes

Rope Climb

10 minutes


Metcon (Time)

150/120 Calorie Row


Rx: 2 Rope Climbs (15 ft.)

Rx+: 1 Legless Rope Climb (15 ft.)
Scale for 2 Rope Climbs: 1 Rope Climb OR 3 Hitch Attempts OR 5 Rope Knees-to-elbows

After the 12 minute mark, no more rope climbs. This doesn’t apply to Rx+.