• WODIWEEN

    CrossFit Altius – CrossFit

    We can and will scale any movement so sign up and come have a good time! Bring the whole family!!

    Metcon (Time)

    Team WOD: “World War Z”

    In teams of 2 on a running clock:

    All exercises in both WODS are done with one partner working at a time, while the other rests, until they get each task accomplished. Each Team will start with the Zombie WOD. Once completed the team will rest 5 minutes and then complete the Defender WOD.

    Zombies:

    • “Walk Like the Dead”: 30 wall walks

    • “Grave Bursters” : 60 burpees

    • “Brain Toss” : 60 Wall Ball (20/14 lbs)

    • “Blood on the Bar” : 60 Pull ups

    Defenders:

    • “Haul Off the Dead” : 200 M Partner Carry (Switch off as needed)

    • “Suppressing Fire” : 200 Double Unders

    • “Jump High or Die” : 60 Box Jumps (24/20″)

    • “Skull Crushers” : 60 Deadlifts (185/135 lbs)

    *scale for double unders will be 400 singles