CFA120817

CrossFit Altius – CrossFit

Warm-up

Easy Jog, Bike, or Row 3 min

Burg Warm Up for Clean and Jerk x 3

Clean and Jerk (1 Rep Max)

Metcon (9 Rounds for reps)

Every 1 min for 9 mins do:

2 Rope Climbs

5 Strict Ring Dips

Cool Down

Banded Front Rack Stretch :90 sec/side

Couch Stretch 2 min/side

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