CrossFit Altius – CrossFit
Warm-up (No Measure)
–50′ High Knees
–50′ Butt Kickers
–5 Inchworm w/ push up
Hang Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
–Find your heaviest “”perfect”” set of 2. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 mins: 800 m and Wall Balls
Complete as many rounds as possible in 30 mins of:
Run, 800 m
30 Wall Balls, 20/14 lbs
*Scale for run is 1,000m row*
–Roll/Smash Quads and IT Band :90 sec/side
–3 x :20 sec