CrossFit Altius – CrossFit


3 minute bike or row tabata style

*20 seconds moderate to hard

10 seconds easy*

2 rds:

Burgener warmup

Snatch (5 x 1)

Use workup method. Find your heaviest perfect set of 1. Make sure that you have 5 work sets total within 10% of this lift.

*No more than 20 minutes to complete.

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 9 minutes of :

30 box jump over 24/20″

60 Shoulder to Overhead 95/65#

90 medicine ball cleans 20/14#

Goal 30+ medicine ball cleans

*scale shoulder to overhead weight to a load that easily moved*

Cool Down

Couch stretch

2 minutes each side

Roll/Smash upper back

2 minutes

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