• CFA071318

    CrossFit Altius – CrossFit

    Warm-up

    2 min bike or row

    3 rds:

    5 single arm strict press w/DB each arm

    50′ waiter walk right arm

    50′ waiter walk left arm

    Split Jerk (2 sets: 6@65%, 4@70%, 2@75%)

    Take from the rack and complete two waves of the percentages. Rest as needed between waves and reps

    *We are logging the two reps at 75% only today

    Parks and Wreck (AMRAP – Rounds and Reps)

    Teams of 2, AMRAP 20:

    50/35 Calorie Row

    50 Kettlebell Swings (70/53)

    50/35 Calorie Row

    200 Meter Medball Run (20/14)
    Row for Teams of 1 Guy, 1 Girl: 42 Calories

    *If either partner cannot run, then the team will bike. 35/25 Calorie Assault Bike

    Cool Down

    Walk a 400m