Monday 1/12/15 “The Admiral”

CrossFit Altius – CrossFit

Warm-up (No Measure)

2 rds:

M2M High Knees

M2M Butt Kicks

10 air squats

10 ring rows

30 second each leg samson stretch

30 second each arm banded front rack stretch

Metcon (Time)

“The Admiral”

3 Rounds for time of:

20 Burpee Pull ups – bar should be about 6″ above max reach

20 Front Squats, 155/105 (RX+) 115/65 (RX)

20 Box Jumps, 24/20″

Low Hang Squat Snatch (5×1 Snatch From low hang)

Front Squat (3×5 Front Squat, across)

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