11/17/14

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

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