CrossFit ATR – CrossFit

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Metcon (No Measure)

3 Rounds:

200m Run

10 Pull-ups

10 A-KBS

10 Wall Balls


Empty Barbell Warm-up lead by coach.


Halloween 2016 – Zombies vs Humans (Time)

400m Run

5 Pullups down the rack (45 Total)

5 G2OH down the rack (75-155/55-105)

400m Run

5/6/7/8/9/10 Burpees

5 Wall Balls down the wall (16-30/10-20)

Coach selects who zombies and humans are. Humans get a 2 minute head start.

If caught by a zombie, start WOD all over again (minus the 400m run). If you’re a zombie and don’t catch a human, it will be a coach’s choice of penalty. Bottlenecking is a part of the game. Costume Advantage: You can sub out the Run with a 16/20 Cal Assault Bike ride.