CrossFit – Fri, Dec 8

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 23 Minutes:

30/25 Cal Bike

30 DB Floor Press (50/35)

300m Run

Metcon (No Measure)

“AFTER PARTY”-

1)Strict Press-

1×85%

-then 3 reps at each %-

80%, 77.5%, 75%, 72.5%, 70%, 67.5%, 65%

2)Squat Clean-

6×1 (90-95%), 1×80%

*1k bike between sets

3)4 Rounds: each for time

90/80 Cal Ski (rest 3:30)

4)Accessory:

4-6 Sets: :30-90sec Sled Push (1-2min rest)

3-5 Sets: 1-2min Dbl KB Front Rack Hold

2-4 Sets: 20-30 Alt DB Curls