• CFA100917

    CrossFit Altius – CrossFit

    Warm-up

    Bike or Row 3 min

    3 Rounds

    –5 Bar Deadlift

    –5 Bar bent over Row

    –5 Bar hang muscle clean

    Snatch Balance (1-1-1-1-1)

    work up and find a heavy single within 5 sets

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds as possible in 20 mins of:

    5 Thrusters, 95/65 lbs

    7 Hang Power Cleans, 95/65 lbs

    9 Sumo Deadlift High-pulls, 95/65 lbs

    Cool Down

    –Banded Hammie Stretch

    –:90 sec/side