CrossFit ATR – CrossFit

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Metcon (No Measure)

8 Minute AMRAP:

10 Calorie Row

10 Cossack Squats

10 Russian KBS (Medium Load)

5 GHD Hip Extension w/ 3 second pause @top

Every Minute On The Minute

Metcon (Weight)

Every 1:30 x 7:

3 Pause Deadlifts

*increase in load on each round of Deadlifts as you build to your working weight for the EMOM below.
Pause for 2 seconds 2″ off the floor.

This is not designed to be a max lift but building towards your working weight while improving your position on the deadlift.


Metcon (AMRAP – Rounds)

Every 2:00 x 10 Rounds:

5 Deadlifts (165/105lbs) RX+ (275/165lbs)

5 Bar Facing Burpees

12 Push-ups

Make sure to pick a weight for the DEADlift you can keep unbroken. Same is needed for the Push-ups! Make sure you maintain a challenging dificulty but that you can maintain unbroken rounds.

Accessory Work

2-3 Rounds of:

4-6 Weighted GHD Hip Extensions with a 3 Second pause at the top of each rep