CrossFit Altius – CrossFit
Warm-up
Squat Clean (6×1, ascending. Form over weight!)
Front Squat (6×1, at 105% of your 1RM clean)
Pause for 3 seconds at the bottom of each repetition
Metcon (Weight)
4rds: Sprint each round
10 box jumps 24/20
10 push jerks 115/75
13/10 cal row
10 lateral bar burpees
*Rest 2 min after each round
**JERKS must be UNBROKEN, so choose weight accordingly