Halloween…but not really.

CrossFit Altius – CrossFit

(No Measure)


Air squat x 10

Hip swing x 10 each

Front Rack stretch x 30 sec per side

Metcon (Weight)

Every 30 seconds for 5 min: Complete the following…

Pwr clean + Front squat (you pick the weight)

**the idea is form and technique, no missed reps!

Metcon (AMRAP – Rounds and Reps)


AMRAP 20 of:

31 Box Jumps, 24/20

31 CTB pull ups

31 KBS, (70/55)

31 front rack alternating lunges 95/65

31 toes to bar

31 Push Press, 95/65

31 Hip Extensions

31 WB, 30/20

31 Burpees

31 deadlifts 95/65

***if you can push press and deadlift rx weight but not lunge, set up plates to load on your bar after the lunges. One bar per athlete!

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