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)
1 Round:
400m Run
15 Burpees
20 Walking Lunges
10 Scorpions
Then,
Coach lead PVC breakdown of the Deadlift
Strength
Deadlift (12 Minutes to build to a moderate Triple)
In Groups of 3-4, build in load to a moderate heavy triple.
This is a NOT a 3 rep max!
Metcon
Veterans day WOD 2021 (3 Rounds for reps)
6 Minute AMRAP:
30 Wall Balls (20/14lbs)(10/9′)
15 Pull-ups
Rest 4:00
6 Minute AMRAP:
30 Push-ups
15 Deadlifts (155/105lbs)
Rest 4:00
6 Minute AMRAP:
30 Alternating Dumbbell Ground to Overhead (50/30lbs)
15/12 Calorie Assault Bike
Each 6 minute AMRAP will be scored separately for total Reps.
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