CrossFit Altius – CrossFit
(No Measure)
The Segment+Eccentric Pull-up
5 sets of 3 repetitions. Take 7 seconds to descend to a dead hang. Rest 90-120 seconds between sets.
The Barbell Assisted Pull-up
3 sets of 5 repetitions. Rest 90-120 seconds between sets.
1 set to absolute failure.
Squat Clean (3 x 3 Squat Clean @ 80%)
Squat Clean (3 x 2 Squat Clean @ 85%)
Squat Clean (3 x 1 squat clean @09%)
Metcon (Time)
21-15-9-15-21:
Wall Ball, 30/20 (RX+) 20/14 (RX)
Box Jump, 30/24 (RX+) 24/20 (RX)
200m Run after every round