Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

6 Rounds-

5 Clusters (135/95)(RX+=185/130)

300m Run

Metcon (Weight)

Optional- (if time allows)

4 Sets- (lightweight)

100m Double KB Overhead Carry

Metcon (No Measure)

“AFTER PARTY”-

1) Snatch-

1×77.5%, 4×70%, 3×72.5%, 2×75%,

4×72.5%, 3×75%, 2×77.5%, 2×67.5%

2)For Time-

250/225m Row

15 Strict HSPU

50′ HS Walk

Rest 3:00

250/225m Row

15 Strict HSPU

100′ HS Walk

Rest 3:00

250/225m Row

15 Strict HSPU

150′ HS Walk

3)Ski-

45:00 w/ Heart Rate @ or below 180-age

4)2 Rounds

1 Smooth Set of Bar Muscle Ups

Rest 2:00

1 Smooth Set of Chest to Bar Pull Ups

Rest 2:00

Then

1 Max Set of Bar Muscle Ups

Rest 2:00

1 Max Set of Chest to Bar Pull Ups