CrossFit ATR – CrossFit

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Metcon (No Measure)

1 Round:

200m Run

10 Burpees

10/10 DB Rows

10 Walking Lunges

Then, start walking lunges

(18 Minute Cap – including DB Strength)


DB Lunges (4 x 16 Walking Lunges (increasing))


Highway to Hell (Time)

For Time

5/4 mile Assault Air Bike (in 2 minute max intervals)

After each 2-minute interval, if the 5-mile goal is not met, perform:

50 Air Squats

40 Butterfly Sit-Ups

30 Push-Ups
The athlete must perform 2-minutes on the air bike. After the 2 minutes are up, if the 5-mile target distance is not yet complete, the athlete must get off of the air bike and perform the air squats, push-ups, and sit-ups. Then, immediately start the next 2-minute air bike interval. Repeat until a cumulative 5-mile distance is completed. Score is the total time it takes to complete the cumulative 5 miles.