CrossFit Altius – CrossFit


3 Min run, bike, or row.

2 Rounds:

10 Medball clean

3 Muscle up transition from low


5 Broad jump

5 Pvc Pass through

*Coach will cover MU Transition

Metcon (AMRAP – Reps)

Perform as-

AMRAP 7 min

Row 1k

-max rep Ring Muslce Up in remaining time

AMRAP 7 min

-Row 1k

-max rep Power Clean (185/125) in remaining time

AMRAP 7 min

-Row 1k

-max rep Wall Ball (20/14) in remaining time
*score will be total reps from each 7 mins. Just keep a running total in your head.

*scale MU to C2B and Ring Dip or PU and Dip or Ring Row and Dip

*There is no rest between each AMRAP. Attack the row hard enough to leave time for additional movements but not so hard you get off the rower and stand there.

Cool Down

Couch Stretch

2 min/side

Banded Shoulder Stretch

:90 sec/side

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