CrossFit Altius – CrossFit
(No Measure)
500m row or 2 min airdyne
then,
samson stretch
banded front rack stretch
then,
3 rds:
5 front squats empty bar
5 ring rows
10 air squats
Hang Squat Clean + Squat Clean + Front Squat (Work up to a heavy complex of: Hang Squat Clean + )
Hang Squat Clean + Squat Clean + Front Squat
Metcon (Time)
3 RFT:
20 Jerks, 135/95 (RX+) 95/65 (RX)
25 GHDSU (RX+) V-Ups (RX)
30 Deads, 135/95 (RX+) 95/65 (RX)