CrossFit – Fri, Sep 15

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Deadlift (Build to a 1RM
-or- (if MAX is recent)
1×80-90%
10x 60-70%
8×70-80%
6×80-85%
4×85-90%)

*Log your 1 rep whether its a new MAX or you went off the percentages

Metcon (Weight)

Optional- 5 Sets

1-2min Dbl KB Front Rack Hold

Metcon (No Measure)

“AFTER PARTY”-

1)4 Rounds for time of:

500/450m Ski

15 Medball GHD Sit Ups 20/14

10 Bar Muscle Ups

2)Pick an Option:

1: 5k Run

-or-

2: Each Interval For Time:

4 Rounds

Run 1,300m

Rest 1:30