CrossFit Altius – CrossFit
Warm-up
Jog / Row / Bike 3-5 minutes
then:
3 Rounds:
5 Deadlift
5 Muscle clean
5 Front Squat
5 Push press
Power Clean (Build to a heavy single power clean in 10 minutes.)
Metcon (Time)
For time:
10 Power Cleans, 135/95 lbs
8 Power Cleans, 165/105 lbs
6 Power Cleans, 185/115 lbs
4 Power Cleans, 205/125 lbs
2 Power Cleans, 225/135 lbs
Goal sub 8
Metcon (AMRAP – Reps)
“Tabata” – AbMat Sit-ups : 8 x 20 secs / 10 secs
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.