CrossFit Altius – CrossFit
Warm-up
2 mins bike/row
Then 2 rds:
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Back Squat (4 x 3)
This week we will add 10lbs to our back squat 1RM and use the percentages of the new number that we added 10lbs to.
60% x 3
70% x 3
75% x 3
85% x 3
Metcon (4 Rounds for reps)
AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (75/55)
Max Calorie Row
rest 3 minutes
AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (95/65)
Max Calorie Row
rest 3 minutes
AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Row
rest 3 minutes
AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (135/95)
Max Calorie Row
We will only score total row cals from each 3 min round
Cool Down
Banded Hammie Stretch :90 per side