• Amber’s B-Day!!

    CrossFit Altius – CrossFit

    Warm-up

    2 min bike

    10 inch worms to a push up

    Then; 2rds (first time with an empty bar, second time at moderate warm up weight – 75/55)

    8 deadlifts

    6 squat cleans

    4 split jerks or push jerks

    Clean and Jerk (EMOM 11 min: 2 reps @ 70-75%)

    Both reps are SQUAT cleans and any jerk

    Metcon (AMRAP – Rounds and Reps)

    11 min AMRAP

    9 wall balls 20/24

    8 box jumps 24/20

    5 t2b

    *Scale to step ups and hanging knee raises