CrossFit Altius – CrossFit


3 Rounds of:

Jog, Bike, Or Row 1 min

Burgener Warm Up w/ empty bar -(dip and shrug x3), (dip, shrug, elbows high x3), (muscle snatch x3), (snatch drop 2 inch land x3), (snatch drop 4 inch land x3), (snatch drop 6 inch land x3)


*spend 10 mins working up to the heaviest OHS

Metcon (Time)

For time:

Row 500 m

15 Overhead Squats 95/65 lbs

Row 500 m

12 Overhead Squats 115/85 lbs

Row 500 m

9 Overhead Squats 135/95 lbs
Goal: sub 12 min

Cool Down

-Easy bike, row, or jog 5 min

-Roll/Smash Quads/ Hips

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