CrossFit – Mon, Aug 21

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Deadlift (1×85%, 12×60-70%, 10×65-75%, 8×70-80%)

*Complete a 1.25k Bike “recovery pace” after each set

Metcon (No Measure)

4 Sets: if time

Front Squat Hold (Empty Bar)

(Repeatable times)

Metcon (No Measure)

“AFTER PARTY”-

1)Each set (6 sets) for reps of:

3 Rounds

1 Smooth Set of Strict 4″ Deficit HSPU

Rest 2:00

1 Smooth Set of 4″ Deficit Wall Facing HSPU

Rest 2:00

2)AMRAP 9 Minutes

Max Rep Devils Presses (60/40)

*Every :90sec starting at 0:00 complete 8 Step Ups (20″) with DB’s

3)4 Rounds

8 Front Rack Walking Lunge Steps AHAP

1500m C2 Bike @ Flush Pace as rest

4)2 Rounds:

40yd Empty Sled Run

3 Shuttle Run

1 Legless Rope Climb

3 Shuttle Run

40yd Empty Sled Run

1 Legless Rope Climb

40yd Empty Sled Run

3 Shuttle Run

1 Legless Rope Climb

3 Shuttle Run

40yd Empty Sled Run

2 Legless Rope Climbs

5)For Time:

125/110 Calorie Ski

150 Heavy Double Unders

Rest 1:30

125/110 Calorie Row

25 Burpee Box Jumps (30/24)

Rest 1:30

125/110 Calorie Ski

25 Burpee Box Jumps (30/24)

Rest 1:30

125/110 Calorie Row

150 Heavy Double Unders