CrossFit – Sat, Dec 16

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

7 sHSPU (RX+= Wall Facing)

14 Thrusters (75/55)

50 Double Unders

*Rest 4Minutes after AMRAP then complete:

For Time:

2000m Row
*Log AMRAP and note Row time

Metcon (No Measure)

“AFTER PARTY”-

1)Snatch Complex-

Build to a 1RM (High+Mid+Low+Full)

2)3 Rounds-

18 KB Goblet Step Ups (70/53)(20″)

8 Muscle Ups

*Rest 2min between rounds

3)Each ladder for load-

2-4-6-8-10 Dbl KB Cleans

4-6-8-10 Dbl KB Cleans

6-8-10 Dbl KB Cleans

*Rest 2min between each ladder

4)2-4 Sets-

10-20 V-Ups