CrossFit Altius – CrossFit


3 Rounds of Rowling:Burpee


Turkish Get Up (We will spend time learning the TGU )

We will learn the TGU and then if form is good add weight for 3×3 each side

Metcon (AMRAP – Reps)

5 minutes of:


Then, 5 minutes of:

7 deadlifts, 155/105 lb.

7 box jumps, 24/20-in. box

Then, 5 minutes of:

7 snatches, 75/55 lb.

7 push-ups

Then, 5 minutes of:

Row Calories

Complete as many reps as possible at each 5-minute station. Log total reps performed for each movement. Rest 1 minute between stations.

Cool Down

-Roll/Smash Upper Back

-2 min

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