Wonderful Wednesday

CrossFit Altius – CrossFit

Altius Warm-up 2 (No Measure)

Row 250m,

then,

2 rds:

8 Air Squats

8 Push-Ups

8 PVC Pass-through

then,

Pigeon Pose Stretch x 30 seconds

Banded Shoulder Stretch x 30 seconds

Metcon (Time)

For time at 75% of 1RM Power Snatch

3 Snatches

1 minute rest

5 Snatches

2 minute rest

7 Snatches

3 minute rest

5 snatches

2 minute rest

3 Snatches

Metcon (AMRAP – Rounds and Reps)

Heather’s Hot Mess

Teams of 2, AMRAP 30:

9 C2B (RX+) Pull-ups (RX)

9 Thrusters, 135/95 (RX+) 95/65 (RX)

9 HSPU (RX+) 4 wall walks (RX)

9 Power Cleans, 135/95 (RX+) 95/65 (RX)

9 C2B (RX+) Pull-ups (RX)

9 Jerks, 135/95 (RX+) 95/65 (RX)

9 Pistols (9/side) (RX+) Goblet Squat (RX)

9 KBS, 70/53 (RX+) 53/35 (RX)

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