CrossFit Altius – CrossFit
Warm-up
EMOM 6 min
–Odd: 1 Squat Clean + 1 Front Squat
–Even: Easy Bike/Row :20 sec/5 PVC OHS
–Increase weight each round on the barbell
Snatch (3-3-3-3)
These should be full unless you have limiting factors and then switch to power snatch
*Climbing
Metcon (Time)
For time:
15 Squat Cleans, 75/45 lbs
12 Squat Cleans, 95/65 lbs
9 Squat Cleans, 115/80 lbs
6 Squat Cleans, 135/95 lbs
3 Squat Cleans, 165/115 lbs
RX+
For time:
15 Squat Cleans, 135/95 lbs
12 Squat Cleans, 155/105 lbs
9 Squat Cleans, 185/135 lbs
6 Squat Cleans, 205/145 lbs
3 Squat Cleans, 225/155 lbs
–Goal: Sub 12 mins
Cool Down
Couch Stretch 2:00 mins per side