Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (Time)
2 Rounds:
2k Bike
7 Rope Climbs
10 Shoulder to Overhead (155/110)(RX+=225/155)
*Rest 5min between rounds
Metcon (No Measure)
Optional- (if time allows)
5 Rounds
10-15 Strict Ring Dips
Rest 3:00
Metcon (No Measure)
“AFTER PARTY”-
1)6 Rounds
10 Barbell RDLs
Rest 2:00
2)For Completion-
10 Muscle Ups
Rest 3:00
10 Muscle Ups
Rest 3:00
Max UB Muscle Ups
3)Run
45:00 w/ Heart Rate @ or below 180-age
4)For Time-
40 Burpee Box Jump Overs 24/20″
60 Pistols
8 Sandbag Bear Hug Carry Shuttles (150/100)
(1 Shuttle = 50′ out and 50′ Back)
5)Snatch-
1×75%, 4×67.5%, 3×70%, 2×72.5%,
4×70%, 3×72.5%, 2×75%, 2×65%
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