CrossFit Altius – CrossFit
Warm-up
3 Rounds
–3 mins bike/rower
–5 Kip Swings
–5 Front Squat w/ :3 sec pause at bottom
–5 Ring Rows
Strict Pull-ups (3 max sets)
Metcon (Time)
21-18-15-12-9-6-3 reps, for time of:
Front Squat, 105/75 lbs
Toes-to-bar
–Goal: Sub 10 mins
Cool Down
Easy Row/Ride 3 mins