CrossFit ATR – CrossFit

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Warm-up

Metcon (No Measure)

10/8 Calorie Assault Bike (upper body only)

10 DB Arnolds Presses

10 PVC Passes

:30 PVC Front Rack MOB (per side)

Then, 2 Rounds of (with an empty barbell):

5 Presses

5 Front Squats

5 Presses

10 Alternating Back Rack Step Back Lunges

Weightlifting

The Bella Complex (15 Minutes to a heavy Single)

Find your heaviest load for the following unbroken complex:

1 Clean

1 Shoulder to Overhead

1 Front Squat

1 Shoulder to Overhead

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

20 Push Press (95/65lbs)

20 Step Back Lunges (Front or Back Rack)

Rest 3:00

5 Minute AMRAP of:

20 Push Press (95/65lbs)

20 Step Back Lunges (Front or Back Rack)
Score is total rounds and reps completed over all 10 minutes combined

Continue the second 5 Minute AMRAP where you left off at the end of the first metcon.