Cleans

CrossFit ATR – CrossFit

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Warm-up

Metcon (No Measure)

3 Rounds:

10 Cals

:20 Handstand Hold

10 GHD Hip Extension

5 PVC Passes

Weightlifting

Power Clean + Hang Clean (14 Minutes to a heavy single)

Metcon

Metcon (Time)

15 Minute AMRAP:

20 Hang Power Cleans (95/65lbs)

15 HSPU

10 GHD Sit-ups
Scale:

HSPU for DB Presses

GHD Sit-ups with Hollow Rocks

Mobility

2:00 of:

Foam Roll Lats

couch stretch