CrossFit Altius – CrossFit
Warm-up
Row or Ride 2 min
2 Rounds
— 10 Spiderman
— 10 Romanian Deadlift
— :45 sec Single Unders
Squat Clean x 2 + Front Squat + Jerk (Find your 1 rep max)
Do not touch and go the first two squat cleans. Quick reset between to maintain position
Squat clean for two reps then front squat followed by jerk.
If you struggle to squat clean you will power clean and front squat three reps followed by a jerk
Metcon (Time)
5 Rounds
— 20 Wall Ball (20/14)
— 10 Hang Power Clean (135/95)
Goal=Sub 15 mins
Rx+=155/105
Cool Down
GHD Hold at Top of Hip Extension
— 1 min, :45 sec, :30 sec