CrossFit Altius – CrossFit
(No Measure)
Coaches Choice
Metcon (Time)
For Time: 45 min cap
1 Clean and Jerk 115/75 Rx+ 95/65 Rx
2 Burpees
3 C2B Rx+ Pull-up Rx
4 KB Swings 70/53 Rx+ 53/35 Rx
5 Ring Dips Rx+ Push Ups Rx
6 Ab-Mat Sit-Ups
7 Thrusters 115/75 Rx+ 95/65 Rx
8 KB SDHP 70/53 Rx+ 53/35 Rx
9 Walking Lunges
10 Wall Balls 20/14
11 Box Jumps 24/20
12 Power Snatch 115/75 Rx+ 95/65 Rx
*Choose a weight that you can do all the way through on the barbell movements and the KB movements. Do not mix Rx+ and Rx on this one. Pick it and stick with it.
*You will go through this just like the song. Sing it in your head and it will make sense. You will finish on a single Clean and Jerk!
Merry Christmas FitFam!!!!