Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

10 Burpee Box Jump Overs (30/24)

10 Sandbag Squats (100/75)(150/100)

7 Wall Walks (RX+=60ft HS Walk)

Metcon (Weight)

If time: 2-4 Sets

100m Bottoms Up KB Walk

Metcon (No Measure)

“AFTER PARTY”-

1)6 Rounds:

10 Front Rack Lunges (Rest 2min)

2)AMRAP 3:30 x 4:

Echo bike Calories (Rest 3:30)

3)Toes to Bar Work: 6 Rounds

22 T2B (Rest :45sec)

*Goal is to learn how your rep scheme should go to be as smooth and fast as possible

4)Snatch-

1×72.5%, 5×4 (62.5-65%), 4×60%

%Bike 1k between sets