CrossFit ATR – CrossFit
TOMORROW 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
2 Rounds:
20 Banded Lateral Steps
20 Banded Glute Bridges
5 PVC Passes
:15 Hanging L-Hold
Strength
Bent Over Row (15 Minutes to a heavy 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute Metcon:
200m Burden Carry (45/25lb plate)
5 Bar Muscle Ups
15 GHD Sit-ups
(PLEASE ONLY USE THE BEATER BUMPER PLATES)
Scale:
BMU with 10 Strict Pull-ups
GHD SU with heavy weighted sit-ups (feet fixed)
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