CrossFit – Mon, Aug 14

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes x 2:

19 T2B

12 Box Jump Overs (30/24)

5 Deadlifts (275/195)(365/255)
*Rest 2min between AMRAP’s

*Pick up where you left off

Metcon (No Measure)

Optional: if time allows

6 Sets- 15-25 Push UP (wear vest if able)

Metcon (No Measure)

“AFTER PARTY”-

1) Deadlift-

Build to a heavy single (stop once form starts to break)

2)3 Rounds:

1 Smooth Set of Strict 2″ Deficit HSPU

Rest 2:00

1 Smooth Set of 2″ Deficit Wall Facing HSPU

Rest 2:00

3)4 Rounds, each for time of:

Run 1600m in a 20/14lbs Vest

Rest 1:30

4)2 Rounds

10 Back Rack Walking Lunge Steps

Walk 200m

10 Front Rack Walking Lunge Steps

Walk 200m

10 Overhead Walking Lunge Steps

Walk 200m

*start heavy and go lighter each set (then) recent weight again on round 2

5)3 Rounds, each for time of:

24/20 Calorie Row

8 Muscle Ups

8 Devil’s Presses (70/50)

Rest 7:00 between rounds