12/8/14

CrossFit Altius – CrossFit

(No Measure)

3rds

Empty bar thrusters x 7

Ring row x 7

Samson stretch x 30 sec each leg

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

3.6.9.12…of:

Thruster, 95/65

C2B Pull ups

**rest 8 min**

Clean and Jerk (8×1, ascending weight, post heaviest)

Front Squat (3×2, 75% – focus on form)