CrossFit Altius – CrossFit
Warm-up
50′ butt kick
50′ high knees
50′ side shuffle L
50′ side shuffle R
10 Kip swings
50′ low skip
50′ high skip
10 spiderman
10 boot strappers
Deadlift (1×3)
-Find a heavy set of 3, then back off to a heavy set of 10
20 mins total to find both the 3 and the 10
Deadlift (1×10)
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
As a Team of 2:
Split reps anyway needed each round but both partners will run the 800m together
*95/65
*scaled will be 400m runs but same amount of reps everywhere else