CrossFit Altius – CrossFit


Bike or Row 2 Min

-2 Rounds

Burgener Warm Up (down and finish), (elbows high and outside), (muscle snatch), (snatch land 2″), (snatch land 4″), (snatch land 6″)

10 PVC Overhead squats

5 Ring Row

Low Hang Squat Snatch (5×1)

*Low Hang is just below knee

-Use work up method:

Find your heaviest “”perfect”” set of 1. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

Metcon (Time)

For time:

50 Overhead Squats, 115/75 lbs

25 Chest to Bar Pull-Ups
Goal=sub 12 min

Cool Down

Foam Roll/Smash Upper Back

2 min

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