CrossFit Altius – CrossFit
Warm-up
3 Rounds NOT for time:
Row or Ride 1 min
5 snatch grip deadlift
5 muscle snatch
5 OHS
Metcon (Time)
3 rounds for time of:
15 Hang Power Snatches, 95/65 lbs
Run, 800 m
Goal 15-17 min
*Run 400m out front twice
*Row 800m as scale for run
Metcon (AMRAP – Reps)
Accumulate 100 Abmats in as few sets as possible
Cool Down
– Lat roll / lacrosse ball shoulder smash 2 minutes per side