• OPEN Gym….lol

    CrossFit Altius – CrossFit CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2

  • OPEN GYM – OR REST DAY for the friday night lights crew

    CrossFit Altius – CrossFit Warm-up Metcon (No Measure) EMOM 20 min: 1) Airdyne 40 sec – 80-85% effort 2) ABMAT sit up x 15 3) Med ball slam x 12, 30/20lbs 4) 10 ring push ups *scale weight or push up type as needed

  • Wednesday

    CrossFit Altius – CrossFit Warm-up Shoulder Press (10 min clock – Work to a tough set of 5) Metcon (Time) 3 RFT: 400m run 18 hang power cleans 115/80 15 t2b 12 lateral bar burpees *Scales: 25/20 cal airdyne (20/15 assault) lighten weight, hanging knee raise *Challenge: 135/95 bar