• CFA041118

    CrossFit Altius – CrossFit

    Warm-up

    Row or Ride 2 min

    2 Rounds

    — 10 Spiderman

    — 10 Romanian Deadlift

    — :45 sec Single Unders

    Squat Clean x 2 + Front Squat + Jerk (Find your 1 rep max)

    Do not touch and go the first two squat cleans. Quick reset between to maintain position
    Squat clean for two reps then front squat followed by jerk.

    If you struggle to squat clean you will power clean and front squat three reps followed by a jerk

    Metcon (Time)

    5 Rounds

    — 20 Wall Ball (20/14)

    — 10 Hang Power Clean (135/95)
    Goal=Sub 15 mins

    Rx+=155/105

    Cool Down

    GHD Hold at Top of Hip Extension

    — 1 min, :45 sec, :30 sec