K Smith’s bday WOD

CrossFit Altius – CrossFit

Warm-up

Front Squat (Heavy 2 rep pause squat, 3 seconds at the bottom)

Metcon (Time)

For Time:

3 rope climbs

9 burpee box jumps 24/20

29 hang power cleans 115/80

42 ABMATs

74 double unders

3 rope climbs

**Scales — 12 strict/banded chin ups subbed for rope climbs, 200 singles on jump rope, step ups as needed

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