• Friday

    CrossFit Altius – CrossFit Warm-up Farmer’s Carry (3×150′ as heavy as possible, hold 2 db’s or KB’s ) Push Press (4-4-4-4 climbing in weight ) Metcon (Time) 3rds: 21 wall balls 20/14 15 box jumps 24/20 9 clean and jerks 115/80 **scale weights as needed

  • Open gym

    CrossFit Altius – CrossFit Warm-up Overhead Squat (Find a heavy double, 5 second decent for each rep) Metcon (Time) 50 abmat buy in: Then; 5rds 5 power snatches 95/65 7 burpees

  • Hump day

    CrossFit Altius – CrossFit Warm-up Metcon (No Measure) Airdyne: EMOM 10 Max effort 30:30 intervals Deadlift (3-3-3-3-3 climbing) First set of 3 to count starts @ 75%+. Record Heaviest