CrossFit Altius – CrossFit
Warm-up (No Measure)
300m row, then,
3 rds:
5 air squats
5 empty bar cleans
5 ring rows
Metcon (Weight)
EMOMx10:
Odd: 5 Power Cleans – you choose the weight
Even: 1 rope climb, or 3 seated pulls, or 6 chin ups
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Scale the Muscle Ups to 1 Pull-up, and 1 ring dips = 1 rep
180 singles for the DU