• CFA051418

    CrossFit Altius – CrossFit

    Warm-up

    2 mins bike/row

    Then 2 rds:

    5 Good Mornings

    5 Back Squats

    5 Strict Press

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Back Squat (4 x 3)

    This week we will add 10lbs to our back squat 1RM and use the percentages of the new number that we added 10lbs to.

    60% x 3

    70% x 3

    75% x 3

    85% x 3

    Metcon (4 Rounds for reps)

    AMRAP 3:

    21 Lateral Barbell Burpees

    21 Overhead Squats (75/55)

    Max Calorie Row

    rest 3 minutes

    AMRAP 3:

    18 Lateral Barbell Burpees

    18 Overhead Squats (95/65)

    Max Calorie Row

    rest 3 minutes

    AMRAP 3:

    15 Lateral Barbell Burpees

    15 Overhead Squats (115/80)

    Max Calorie Row

    rest 3 minutes

    AMRAP 3:

    12 Lateral Barbell Burpees

    12 Overhead Squats (135/95)

    Max Calorie Row
    We will only score total row cals from each 3 min round

    Cool Down

    Banded Hammie Stretch :90 per side