CrossFit ATR – CrossFit
Warm-up
2 Rounds:
200m Run
8 Scap Pull-ups
8 Pull-ups
8/8 Single Arm KB Thrusters (light/medium)
Guided Barbell Warmup for the Back Squat + Bracing & Setup Ques
Strength
Back Squat (Build to a heavy single)
15 minutes
Back Squat (3 x 5 @ 80% of Heavy Single)
Done every 2:30, together
Metcon
Metcon (Time)
For Time:
50 Wall Balls (20/14lbs)
40/30 Calorie Bike (RX+ Ski Erg)
30 Alt. DB Snatches (50/35lbs) (RX+ 70/45lbs)
20 Box Jump Overs (24/20″)
15 Bar Muscle Ups (RX+) 35 Strict Ring Pull-ups (RX)
*Scale 35 ring pull-ups to 35 strict mixed grip pull-ups
16 Minute Cap
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