CrossFit Altius – CrossFit
Warm-up
Coaches Choice
Then;
Superset the following
3×10 alternating DB bicep curl
3×10 strict dips (Rings, parallets, bench, etc. Pick whats challenging for you)
**Weights should be challenging by the 8th rep
Metcon (Time)
4rds:
7 strict chin ups
9 push jerk 115/75
11 box jumps
400m Row
*scale to banded chin ups, ring rows, step ups