CrossFit - Fri, Mar 3 - Elite Wellness®

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

Women: 65 lb, 95 lb, 125 lb, 155 lb
Men: 95 lb, 135 lb, 185 lb, 225 lb

“AFTER PARTY”-

1)FrontSquat

3×3 @80%

2)Push Press

1×1 @90%

Then 2×3 @ each percentage

70%, 67.5%, 65%, 62.5%, 60%

3)Complete 4 Rounds of:

1 Fast Set of GHD Sit Ups

Then after 4 rounds of “fast”:

1 Big Set of GHD Sit Ups

Rest 3:00 Between all sets

4)AMRAP 11 Minutes

2 Legless rope Climbs

8 Hang Power Snatch 155/105lbs

5)4 Sets:

Hollow Hold (repeatable times)

*Rest as needed