CrossFit ATR – CrossFit

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Metcon (Time)

Happy Birthday Adam!!

Adams Bday Warmup:

35 Calories

8 Burpees

25 GHD Sit-ups


Bench Press ((21 Minutes) Details below)

13 Minutes to a heavy double then 3 x 2 @ that same load. Total of 4 sets of 2 @ the same load.


Metcon (Time)

For time, 21-15-9 reps of:

Alternating Dumbell Snatches (50/30lbs) RX+ (70/40lbs)

Burpees to a 1′ Target

GHD Sit-ups

Scale GHD Sit-ups to (2x) Two count Bicycle Sit-ups

Accessory Work

Banded Tricep Extensions (2-3 Sets of Max Reps (rest as needed))

The key for a huge pump
If we have any remaining time, complete as many sets of max banded tricep extensions.