CrossFit Altius – CrossFit
Warm-up
Row/Bike/or Run 3 min
3 Rounds
–10 PVC pass through
–10 PVC OHS
–10 Barbell Good Morning
Overhead Squat (2-2-2-1-1)
Starting counting at 75% of 1rm for the first double and work up from there.
*–Find a heavy single in 20 min
Metcon (Time)
21-15-9 reps, for time of:
Power Clean, 135/95 lbs
Push Jerk, 135/95 lbs
-Run 200M after each Rd
Rx+ as written
Rx 95/65 lbs
Cool Down
*Banded shoulder stretch 1 min per side
*Couch stretch 1 min per side