CrossFit Altius – CrossFit
(No Measure)
Ring Rows
4 sets of 8 repetitions. Rest 90 seconds between sets. No kipping! Strict ring rows.
Dead Hang
3 sets to failure. Just when you think you can’t hold on any longer, count to 15! Rest as 60-90 seconds.
Metcon (3 Rounds for reps)
A. AMRAP 4 of Strict Press:
15 reps at 95/65 (RX+) 65/45 (RX)
15 reps at 115/80 (RX+) 85/60 (RX)
AMRAP at 135/95 (RX+) 105/75 (RX)
3 min Rest
B. AMRAP 4 of Front Rack Step Out Lunges:
15 reps at 115/75 (RX+) 85/60 (RX)
15 reps at 135/95 (RX+) 105/75 (RX)
AMRAP at 155/105 (RX+) 135/95 (RX)
3 min Rest
C. AMRAP 4 of Push Press:
15 reps at 135/95 (RX+) 105/75 (RX)
15 reps at 155/105 (RX+) 135/95 (RX)
AMRAP at 185/135 (RX+) 155/105 (RX)
Metcon (Time)
12-9-6:
Front Squats, 185/135 (RX+) 155/105 (RX)
C2B Pull-ups (RX+) Pull-ups (RX)