CrossFit – Fri, Nov 10

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Shoulder Press (1×80%, 5×60%, 4×65%, 3×70%, 5×65%, 4×70%, AMRAP 75%)

*Log your 4×70% and note rep count for the AMRAPx75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

10 Front Rack Lunges (115/75)(165/115)

45 Double Unders (RX+= Heavy Rope)

Metcon (No Measure)

“AFTER PARTY”-

1)AMRAP 4:30 x 3

Calorie Ski

Rest 3:00

2)Squat Clean

1×82.5%, 5×3 (75-77.5%), 3×60%

*Bike 1k between sets

3)Each “ladder” for load:

2-4-6-8-10

Double KB Cleans

Rest 2:00

4-6-8-10

Double KB Cleans

Rest 2:00

6-8-10

Double KB Cleans AHAP

4)For Time:

24 Toes to Bar

24 Alternating Sandbag to Shoulder 100/70

Rest 1:30

21 Toes to Bar

21 Alternating Sandbag to Shoulder 100/70

Rest 1:00

18 Toes to Bar

18 Alternating Sandbag to Shoulder 100/70

Rest :30

15 Toes to Bar

15 Alternating Sandbag to Shoulder 100/70

5)Accumulate

5:00-7:00 of Dead Hang from Rings