• Saturday 7/11

    CrossFit Altius – CrossFit Altius Warm-up 3 (No Measure) M2M High Knees M2M Butt Kicks 10 Lunges 10 Ring Rows then, Samson Stretch x 30 seconds Banded Shoulder Stretch x 30 seconds Metcon (AMRAP – Rounds and Reps) AMRAP 30: 100′ Bear Crawl 200′ Farmers carry 35/26 30 DU or 60 singles 3 minutes to

  • Friday 7/10

    CrossFit Altius – CrossFit (No Measure) The Segment+Eccentric Pull-up 5 sets of 3 repetitions. Take 10 seconds to descend to a dead hang. The Barbell Assisted Pull-up 3 sets of 5 repetitions. 1 set to absolute failure. Hang Power Clean (EMOMx5: 10 unbroken Hang Power Cleans, climbing) You choose the weight “OHS-athon” (Time) 100 Overhead

  • Open Gym / Skills Day

    CrossFit Altius – CrossFit Basic Altius (No Measure) 2 rds: PVC Pass Thru x10 Air Squat x10 Push Up x10 Lipson Test (Time) 400m Sled Drag, bodyweight (RX+) 50% BW (RX) Metcon (Weight) 12 minute EMOM: 4 rds of: Minute 1: 30 seconds on airdyne Minute 2: 1 Rope climb (or 5 Chin ups) Minute