• CFA120217

    CrossFit Altius – CrossFit

    Warm-up

    2 Rounds

    –Row 300 meters

    –10 Good Morning (empty bar)

    –10 Lateral Lunge

    –10 Sots Press w/ PVC

    –:30 sec of Singles or Double Unders

    Back Squat (2-2-2-2-2)

    Metcon (Time)

    For time:

    30 Deadlifts, 225/155 lbs

    30 Row Calories

    — then —

    20 Front Squats, 155/105 lbs

    20 Box Jump Overs, 30/24 in

    — then —

    10 Snatches, 135/95 lbs

    100 Double Unders
    Teams of 2

    –Partner 1 does couplet 1 then partner 2. Follow this format till both have completed couplet 3.

    –Goal: Sub 20 min

    Cool Down

    –Couch Stretch 2 min/side

    –Roll/Smash Calves