CrossFit Altius – CrossFit
Warm-up
With a partner:
As quickly as possible, row 1000m total. Each partner rows as close to 100m increments as possible. Complete 1 burpee for each meter over the assigned 100m (up to 8) while other partner rows 100m.
Then:
2 Rounds
Burgner warm-up w/ pvc
Metcon (Time)
With a partner complete:
75 Hang Power Snatch (75/55)
Other Partner rows for calories
50 Hang Power Snatch (95/65)
Other Partner rows for calories
25 Hang Power Snatch (135/95)
Other Partner rows for calories
*Scale is 50/30/20 as a team
Split reps any way, complete all of each movement before moving to next.
Goal: 12-14 Minutes
Cool Down
Pigeon stretch 2 minutes / side
Samson stretch 2 minutes / side