• K Smith’s bday WOD

    CrossFit Altius – CrossFit

    Warm-up

    Front Squat (Heavy 2 rep pause squat, 3 seconds at the bottom)

    Metcon (Time)

    For Time:

    3 rope climbs

    9 burpee box jumps 24/20

    29 hang power cleans 115/80

    42 ABMATs

    74 double unders

    3 rope climbs

    **Scales — 12 strict/banded chin ups subbed for rope climbs, 200 singles on jump rope, step ups as needed