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
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