CrossFit Altius – CrossFit


Run Rabbit Run

3 rounds *Each person does each

part 3x

Partner 1 runs 200 m (rabbit)

Partner 2: 10 wall ball, 5 Kip swing

Partner 3: 3 inch worm with

push up, 5 PVC Pass through, 5


Metcon (Time)

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Chest-to-bar Pull-up

Overhead Squat, 95/65 lbs

Hand Release Push-Up
Teams of 3

-Perform like a conga line. Teams pick the order, as soon as partner 1 moves to the ctb pull up partner 2 can start the thruster and so on. Perform until all 21-15-9 are complete

*Scale weight and/or reps to 15/12/9

Goal: Just get it done

Cool Down

Roll/Smash Lats/Quads:

2 min/side

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