CrossFit ATR – CrossFit
This Saturday, Veterans Day Fundraiser WOD @ 9:30am and 10:30am. Family and friends are welcome to this workout! Clothes and cash donations to support Veterans Village of San Diego. Got questions? I got answers 😉 adam@crossfitatr.com
December 4th Save the date!! CrossFit ATR’s 9th anniversary holiday party!!! Theme: Summer in December! What is more San Diego than wearing Hawaiian shirts and grass skirts in the middle of Winter?!?! Potluck style, BYOB… more details to follow 😉
Warm-up
Metcon (No Measure)
2 Rounds:
20/15 Calories
10 Empty Bar Presses
5 PVC Passes
:20 Handstand Hold
Followed by coach lead warm-up for the Clean and Press
Weightlifting
Clean and Press (2 Reps every 1:30 x 12 (increasing))
Details:
These are not touch and go.
Make small steady jumps as form permits.
Push Press is allowed. No Jerks!
Metcon
Metcon (Time)
For Time:
2 Rounds of:
7/4 Calories Assault Bike
12 DB Strict Presses (Right Arm)
7/4 Calories Assault Bike
12 DB Strict Presses (Left Arm)
Immediately into,
10 Wall Walks (RX+) 30 HSPU
RX 50/30LBS DB RX+ 60/35
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