CrossFit Altius – CrossFit
Warm-up
EMOM 9 min
Min 1: Bike
Min 2: power clean, front squat, push press, back squat, push press (empty bar)
Min 3: 5 ring row, 5 push-up
Metcon (AMRAP – Rounds and Reps)
As many reps as possible in 9 mins of:
3 Thrusters, 95/65 lbs
3 Shuttle Runs, 10 m
5 Thrusters, 95/65 lbs
5 Shuttle Runs, 10 m
7 Thrusters, 95/65 lbs
7 Shuttle Runs, 10 m
9 Thrusters, 95/65 lbs
9 Shuttle Runs, 10 m
11 Thrusters, 95/65 lbs
11 Shuttle Runs, 10 m
13 Thrusters, 95/65 lbs
13 Shuttle Runs, 10 m
15 Thrusters, 95/65 lbs
15 Shuttle Runs, 10 m
Continue adding 2 reps to reach movement each round until time expires.
Cool Down
-Hollow Hold 3 x :20 sec
-Couch Stretch 2 min/side