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Metcon

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Workout

Run Work

Hey ATR, We would love to have you bring any friends and family MONDAY (LABOR DAY) for our WOD! It will be a long but fun WOD that is welcoming for all fitness levels. There will not be a class capacity limit for our classes on Labor Day. BUT, please have any guests who want to participate show up early to fill out the waivers ahead of class. Our class schedule on Monday, September 6th: CrossFit Classes: 8:30am, 9:30am & 10:30am Open Gym will need to be logged in on Wodify. We have 5 spaces available per hour so please make sure to grab one of those times.

Warm-up

Pull-up Warmup (No Measure)

(10 Minute CAP)
3 Rounds:
10/10 Dumbbell Rows
10 Band Pull aparts (palms up)
5 Scap Pullups
5 PVC Passes
5 Strict Pull-ups

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Metcon

Metcon (Time)

For Time:
200m Run
10 Muscle Ups (Bar or Ring)
200m Run
20 HSPU
200m Run
30 Thrusters (95/65lbs)
200m Run
40 Pull-ups
200m Run
50 Push-ups
200m Run
60 American KBS (53/35lbs)
200m Run
70 Air Squats

Scale:
Muscle Ups for 10 Chest to Bar Pull-ups

HSPU for Seated Z-Presses

Whiteboard:

Saturday, September 04, 2021

Male Clients