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.


• “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


• “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

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