CrossFit Altius – CrossFit
(No Measure)
3 rds: empty bar
5 power cleans
5 lunges
5 push jerk
then,
Samson stretch
banded shoulder stretch
foam roll lats
Back Squat (3 x 5 back squat, across)
Metcon (Time)
A. 30 ring rows in as few sets as possible.
B. 20 Pull ups in as few sets as possible.
C. 10 Strict Pull ups in as few sets as possible.
*These can be banded*
Metcon (Time)
21-15-9 For time:
Power Clean, 135/95 (RX+) 95/65 (RX)
Front Rack Lunges, 135/95 (RX+) 95/65 (RX)
Push Jerks, 135/95 (RX+) 95/65 (RX)