• Monday

    CrossFit Altius – CrossFit Warm-up Snatch (4×2, 75-80% – NOT touch and go) Goal is proper technique with NO misses! Front Squat (4×2, 85%) Metcon (Time) 12-9-6-3 Thrusters 115/75 Chest to Bar pull ups **scale weight and pull ups as needed

  • Saturday

    CrossFit Altius – CrossFit Warm-up Metcon (Time) Teams of 2: on a running clock…. 1 mile run: each partner running alternating 200m sprints. Then; 30-20-10 Burpee box jumps 24/20 Clean and jerks 115/75 Then; 100 cal row

  • Friday

    CrossFit Altius – CrossFit Warm-up Clean Grip Deadlift (NO hook grip or straps – 4×6 at 110% of clean max ) Use strapsThese should be touch and go but QUIET without a bounce at the bottom. Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 15 KBS 53/35 15 Wall balls 20/14