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
400m Run
Then, 3 Rounds:
5 Big Kips/K2E
4 Alternating DB Clean and Jerks (moderate load)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
1 Rope Climb (RX+ Legless)
4 Alternating DB G2OH (50/30lbs) (RX+ 70/45lbs)
10/8 Calorie Bike
Scale Rope Climbs for 6 Strict Pull-ups
Rest
5 Minutes
Running Banana (3 Rounds for time)
3 Rounds:
200m Run
10 Shoulder to Overhead (95/55lbs)
200m Run
10 Shoulder to Overhead (115/75lbs)
200m Run
10 Shoulder to Overhead (135/95lbs)
*Rest 3:00 between each Round
(25 Minute Cap)
*From the Floor
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