• CFA011218

    CrossFit Altius – CrossFit

    Warm-up (No Measure)

    3 Rounds

    –50′ High Knees

    –50′ Butt Kickers

    –5 Inchworm w/ push up

    Hang Snatch

    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*

    Cool Down

    –Roll/Smash Quads and IT Band :90 sec/side

    –Hollow Hold

    –3 x :20 sec