CrossFit – Mon, Aug 28

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

4 Rounds:

1k Bike

11 Overhead Squats (135/95)(185/130)
*Rest 3min between rounds

Metcon (No Measure)

Optional: 4 Sets

Active Air Squat Hold (repeatable times)

Metcon (No Measure)

“AFTER PARTY”-

1)Each interval for time:

Run 3000m

Rest 1:30

Run 4000m

Rest 1:30

Run 5000m

2)For Time:

50/40 Calorie Ski

40 DB Bench Press 50/35

30 Muscle Ups

20 Pistols, Right

20 Pistols, Left

300′ Backwards Facing Sled Pull (heavy)

3)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

4)Deadlift

1×90%+, 2×85-90%, 3×80-85%, 4×75-80%, 5×70-75%, 6×65-70%

*1.5k bike recovery between sets