CrossFit Altius – CrossFit
Warm-up
EMOM 6:
Min 1: Jump Rope 30 sec
Min 2: Burgener Warmp Up
Snatch Balance + OHS (6×1)
Complete Snatch Balance then OHS. Take from Rack. You can scale to Power Snatch + OHS or just Power Snatch
Metcon (AMRAP – Reps)
As many reps as possible in 9 mins of:
2 Box Jump Overs, 24/20 in
2 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in
4 Box Jump Overs, 24/20 in
4 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in
6 Box Jump Overs, 24/20 in
6 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in
8 Box Jump Overs, 24/20 in
8 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in
10 Box Jump Overs, 24/20 in
10 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in
12 Box Jump Overs, 24/20 in
12 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in
14 Box Jump Overs, 24/20 in
14 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in
16 Box Jump Overs, 24/20 in
16 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in
*Continue adding 2 reps to each movement each round until time expires
Goal: work hard!