• CFA080118

    CrossFit Altius – CrossFit

    Warm-up

    :30 Easy Row

    :30 Barbell Good Mornings

    :30 Medium Row

    :30 Snatch Grip Push Press with barbell

    :30 Faster Row

    :30 OHS with barbell

    Hang Snatch (Build to a heavy single in 15 mins)

    Fire Alarm (Time)

    For Time:

    3 Rounds Bergeron Beep Test

    50/35 Calorie Row

    3 Rounds Bergeron Beep Test

    50/35 Calorie Row

    3 Rounds Bergeron Beep Test
    1 Round of Bergeron Beep Test:

    7 Thrusters (75/55)

    7 Pull-ups

    7 Burpees

    *scale to a weight that you can complete at least 21 reps unbroken on the Thrusters to start

    *scale Pull-ups to ring rows

    Cool Down

    Pec stretch on rig :60 per side