CrossFit ATR – CrossFit
Saturday is our 9 year anniversary / Holiday party! Party starts @ 6pm. Friends and family are welcome to come. It will be potluck style so please feel free to bring something to share. BYOB.
It is Summer themed so please wear your best Hawaiian shirt, grass skirts, or whatever creative things y’all can think of.
We will have a fun little beer pong tournament that starts at 8pm with some cool prizes. If you want to participate in that please be at the gym before 7:45pm.
There will be a bunch of other fun games going on all night too! If you have a favorite game you would like to bring, bring it on 😉
Photo-booth with be there from 7-11pm 😉
I hope to see you all there to celebrate a wild year, good health and a great group of people!
Warm-Up
3 Rounds:
20 Banded Lateral Steps
15 Banded Glute Bridges
10 GHD Sit-ups
5 Box Jumps
Then,
Coach led empty barbell warmup
Every Minute On The Minute
Carter (AMRAP – Rounds)
EMOM x 30 Minutes:
Minute 1: 175/150m Row
Minute 2: 5 Box Jumps (24/20″)
Minute 3: 5 Power Cleans (135/95lbs) RX+ (165/115lbs)
Goal is to be working for around :30 and resting around :30
Adjust load and distances according to be able to sustain all 30 rounds.
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