• CFA022018

    CrossFit Altius – CrossFit

    Warm-up

    Bike /Row 2 mins:

    Burgener Warm Up x3 with PVC (Coach Led)

    Snatch (10×1)

    Every 1 min for 10 mins:

    1 Snatch, 70% 1RM

    Metcon (Time)

    For time:

    20 Hang Power Snatches, 95/65 lbs

    Run, 800 m

    15 Hang Power Snatches, 115/80 lbs

    Run, 400 m

    10 Hang Power Snatches, 135/95 lbs

    Run, 200 m
    *Row 800m/400m/200m

    –Goal: Sub 14 mins

    Cool Down

    Banded Shoulder/Lat stretch :90 per side