CrossFit – Fri, Nov 3

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Squat Clean (1×77.5%, 5×3 (70-72.5%), 3×60%)

*Bike .75-1k after each set

Metcon (No Measure)

“AFTER PARTY”-

1)Strict Press

10 @ 60%

10 @ 60% +5 lbs

AMRAP @ 60% +10lbs

*Row 500m between sets

2)AMRAP 8 Minutes

7 Sandbag Get Overs 200/150lbs 40/36

40 Alternating Pistols

200′ Sandbag Shoulder Carry 200/150lbs

3)AMRAP 5 Minutes x 3

Echo Bike Calories

Rest 2:30

4)AMRAP 4 Minutes x 4

40 Crossover Single Unders

8 Double DB Snatch 50s/35s

8 DB Bench Presses 50s/35s

Rest 1:00 between AMRAPs. Continue where you left off after resting

5)3-5 Sets

10-20 Med Ball GHD Sit Ups

Rest 1:00-3:00