CrossFit Altius – CrossFit
Warm-up
2 min Bike or row
Then: 3 rds
5 inch worms to push up
7 ring rows
9 airsquats
Front Squat (7-5-3-1)
Use 65% for the 7 rep, 75% for the 5 rep. The 3 and 1 are up to you!
Metcon (Time)
3rds:
18 KBS 70/53
15 push jerks 115/75
*scale weights as needed