CrossFit Altius – CrossFit
Warm-up
Metcon (Weight)
3rds:
10-12 one arm dumbbell row each arm
30-45 second handstand hold on wall
**rest as needed
Metcon (Time)
Row 1K
21-15-9:
KBS, 70/53 (RX+) 53/35 (RX)
OHS 95/75 (RX+) 75/55 (RX)
**front squats only if mobility requires