CrossFit – Sat, Mar 11

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

2 Rounds-

50 Burpee Box Jump Overs (24/20)

75 Double Unders

100 Wallballs (20/14)
*25min CAP

**If capped add :1sec to your time for every missed rep

Metcon (No Measure)

“AFTER PARTY”-

1)Back Squat

5 x70%, 4×75%, 3×80%

5×72.5%, 4×77.5%, 3×82.5%

5×75%, 4×80%, 3×85%

2)10 Rounds

8 Deadlifts 265/180lbs

25′ HS Walk

8 Calorie Ski

3)EMOM 6 Minutes

3 High Hang Cleans + 1 Split Jerk after 3rd clean

Then,

Every 2 Minutes for 12 Minutes

3 Mid HangCleans + 1 Split Jerk after 3rd clean

4)AMRAP 3 Minutes x 2

6 Wall Walks

15/12 Calorie Row

Rest 3:00 between AMRAPs

5)4 Rounds

1 Smooth set of 2″ Deficit Push Ups

Then after the 4 smooth sets complete:

1 Max Set of 2″ Deficit Push Ups

Rest 3:00 Between all sets