CrossFit – Fri, Oct 20

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

For time:

1/.9K Air Bike

12 Farmer Lunges (50/35)(70/50)

2/1.8K Air Bike

24 Farmer Lunges

4/3.6K Air Bike

48 Farmer Lunges

Metcon (Weight)

Optional: if time

4-6 Sets

10 DB Bench Press

Rest 1:00-2:00

Metcon (No Measure)

“AFTER PARTY”-

1)AMRAP 4 Minutes x 4

Max Calorie Ski

Rest 4:00

2)AMRAP 15 Seconds x3

Strict Press @ 70%

Rest 2:45

(time starts with first rep)(not unracking)

3)Squat Clean

1×1 @ 70%

Then

6×4 @ 60-62.5%

Bike 1000m @ Flush Pace Between Sets

4)AMRAP 4 Minutes x 2

20/15 Calorie Row

10 Rower Facing Burpees

10 Alternating S-arm DB Hang Clean and Jerk 60/40

Rest 2:00 between AMRAPs. Continue where you left off after resting.

5)AMRAP 1:00 x 3

Max Peg Board Climbs

1K Echo Bike @ Forever Pace Between AMRAPs