• CFA013118

    CrossFit Altius – CrossFit

    Warm-up

    3 Rounds

    –Bike or Row :45 sec

    –10 Spiderman

    –10 Lateral Lunge

    Back Squat (2-2-2-2)

    Use the heaviest weight you can for each set.

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds as possible in 3 mins of:

    10 Deadlifts, 155/105 lbs

    10 Box Jumps, 24/20 in
    Rest 1 min

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds as possible in 3 mins of:

    7 Hang Power Cleans, 155/105 lbs

    21 Double Unders
    Rest 1 min…

    Metcon (AMRAP – Rounds and Reps)

    Complete as many rounds as possible in 3 mins of:

    10 Chest-to-bar Pull-ups

    10 Burpees

    Cool Down

    –Couch Stretch 2 min/side