CrossFit Altius – CrossFit
Basic Competitor Warm-up (No Measure)
3 rds:
5 Burpees
10 Shoulder Pass Through
10 Lunges
Metcon (AMRAP – Rounds and Reps)
With a running clock…
A. at the 0:00
AMRAP 5 of:
5 Bar Muscle ups
5 Box Jumps, 30/24
5 Squat Cleans, 155/105
**scale muscle ups to chest to bar pull ups + 5 diamond push ups, or appropriate pull up for you. Squat cleans are scaled to pwr cleans if necessary
Metcon (Weight)
B. at the 5:00
5 mins to establish a max complex of:
1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
**this can be scaled to pwr cleans if necessary
Metcon (Time)
C. at the 10:00
18-12-6 reps For time of:
Dead Lifts, 275/185
Strict HSPU