CrossFit Altius – CrossFit
We can and will scale any movement so sign up and come have a good time! Bring the whole family!!
Metcon (Time)
Team WOD: “World War Z”
In teams of 2 on a running clock:
All exercises in both WODS are done with one partner working at a time, while the other rests, until they get each task accomplished. Each Team will start with the Zombie WOD. Once completed the team will rest 5 minutes and then complete the Defender WOD.
Zombies:
• “Walk Like the Dead”: 30 wall walks
• “Grave Bursters” : 60 burpees
• “Brain Toss” : 60 Wall Ball (20/14 lbs)
• “Blood on the Bar” : 60 Pull ups
Defenders:
• “Haul Off the Dead” : 200 M Partner Carry (Switch off as needed)
• “Suppressing Fire” : 200 Double Unders
• “Jump High or Die” : 60 Box Jumps (24/20″)
• “Skull Crushers” : 60 Deadlifts (185/135 lbs)
*scale for double unders will be 400 singles