• CFA120517

    CrossFit Altius – CrossFit

    Warm-up

    Easy AMARP 8 min empty bar

    –Jog 200 meters

    –5 Deadlift

    –5 Push Press

    –5 Front Squat

    –5 Hang Power Snatch

    –5 OHS

    Metcon (Time)

    For time:

    50 Deadlifts, 95/65 lbs

    40 Push Jerks, 95/65 lbs

    30 Front Squats, 95/65 lbs

    20 Power Snatches, 95/65 lbs

    10 Overhead Squats, 95/65 lbs
    –Rest 5 min then do Gymnastics WOD…

    –Goal: Sub 8 min

    Rx+=135/95

    Metcon (Time)

    For time:

    10 Strict Ring Dips

    20 Toes-to-bars

    30 Handstand Push-ups

    40 Chest-to-bar Pull-ups

    50 Air Squats
    -Scale T2B to knee raise

    -Scale HSPU to Pike from box/floor

    -Scale C2B to PU or Ring Row

    Cool Down

    Couch Stretch 2 mins each side