Amber’s B-Day!!

CrossFit Altius – CrossFit

Warm-up

2 min bike

10 inch worms to a push up

Then; 2rds (first time with an empty bar, second time at moderate warm up weight – 75/55)

8 deadlifts

6 squat cleans

4 split jerks or push jerks

Clean and Jerk (EMOM 11 min: 2 reps @ 70-75%)

Both reps are SQUAT cleans and any jerk

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP

9 wall balls 20/24

8 box jumps 24/20

5 t2b

*Scale to step ups and hanging knee raises

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