CrossFit Altius – CrossFit


“Easy”” Tabata Row: 20sec on, 10sec off

3 Rounds

Burgener Warm Up w/ empty bar

-(dip and shrug), (dip, shrug, elbows high), (muscle clean), (clean land), (clean drop), (hang power clean) (hang squat clean) Complete 3-5 reps at movement before moving onto the next

Deadlift-Power Clean-Squat Clean Complex (7×1)

Pull the Deadlift then a Power Clean and then a Squat Clean
Use the heaviest per set

Single Leg Deadlift (2×10)

Use double KB

Weighted Step-ups (2×10 each leg)

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