Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Shoulder Press (1×80%
-then complete 3 reps @ each %-
75%, 72.5%, 70%, 67.5%, 65%, 62.5%, 60%)

*Log your 80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes:

13 Weighted Sit Ups (RX+=GHD)

15/10 Cal Bike

Metcon (No Measure)

“AFTER PARTY”-

1)Squat Clean

1×1 @ 75%

Then

5×4 @ 65-67.5%

Then

1×4 @ 60%

Bike 1000m @ Flush Pace Between Sets

2)2 Rounds, each for time:

Ski 2,250/2,000m

Rest 2:00

3)3-5 Sets

1:00-2:00 Pull Up Bar Dead Hang

Rest 1:00-3:00

+

4-6 Sets

:30-:90 Heavy Sandbag Bear Hug Carry

Rest 1:00-2:00

4)4 Rounds, each for time of:

8 Muscle Ups

Run 800m

16 OH Squats 115/85lbs

Rest 3:00 between rounds

5)Each “ladder” for load:

2-4-6-8-10

Double KB Snatch

Rest 2:00

4-6-8-10

Double KB Snatch

Rest 2:00

6-8-10

Double KB Snatch AHAP