CrossFit Altius – CrossFit
Warm-up
2 Rounds
— 15 Band Pull Apart
— :10 sec Ring Support Hold
— :10 sec Bottom of Ring Dip Hold
— 15 Romanian Deadlift w/ barbell
Clean and Jerk (3-2-1)
These are full Clean and Jerk and not touch and go. Each rep reset.
Metcon (Time)
For Time:
21-18-15-12-9-6-3
— Ring Dip
— Swing (70/53)
Goal=Sub 13 mins
Cool Down
:60 per side rig peck stretch
:60 per side banded shoulder stretch