• CFA031318

    CrossFit Altius – CrossFit

    Warm-up

    Easy 4 min Tabata Row (:20 sec on/:10 sec off)

    Burgerner Warm Up x2 PVC

    Hang Snatch (2-2-2-2)

    –Use no more than 85% across all sets

    Metcon (3 Rounds for time)

    For time:

    30 Overhead Squats, 115/80 lbs

    30 Row Calories

    Rest 2 mins

    — then —

    20 Power Snatches, 115/80 lbs

    20 Row Calories

    Rest 2 mins

    — then —

    10 Squat Snatches, 115/80 lbs

    10 Row Calories
    –Goal: Sub 5 mins on each couplet

    Rx+=135/95

    Cool Down

    Couch Stretch

    –2 min/side