Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (Calories)
AMRAP 3:30×6:
8 Wall Walks
25 KB Swings (53/35)(RX+=70/53)
MAX Cal Row in remaining time
**Score is total calories
**Rest 3:30min after each AMRAP
Metcon (No Measure)
“AFTER PARTY”-
1)Bench Press-
5×40%, 5×50%, 5×60%, 5×75%, 3×80%,
AMRAPx85%
2)Deadlift
1×82.5%, 1×6 (62.5%), 1×5 (72.5%),
1×4 (82.5%)
3)Until you Reach 15 Legless Rope Climbs
AMRAP 2:00
Rest 2:00
Then rest 3min before starting regular climbs
Until you Reach 15 Rope Climbs
AMRAP 2:00
Rest 2:00
4)5 Rounds
30-50 Walking Lunge Steps (bodyweight) Rest 3:00
5)For Time
40 Box Jump ATWO (24/20)
20 DB Push Press 60/40
Rest 1:00
20 DB Push Press 60/40
10 DB Box Step Overs
Rest 1:00
20 DB Box Step Overs
Rest 1:00
10 DB Box Step Overs
Ski 400m
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