CrossFit – Mon, Jul 31

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (3 Rounds for time)

3 Rounds (record time for each):

7 Burpee Muscle Ups

18/14 Cal Bike

200ft Sandbag Carry (HEAVY)
*Rest 4min between rounds

Metcon (No Measure)

Optional: 6 Sets

15-25 Push Ups (Vested if able)

Metcon (No Measure)

“AFTER PARTY”-

1)3 Rounds

1 Smooth Set of Strict HSPU

Rest 2:00

1 Smooth Set of Wall Facing HSPU

Rest 2:00

2)3 Rounds:

Run 800m

Rest 2:00

Run 600m

Rest 2:00

Run 400m

Rest 2:30

3)AMRAP 2 Minutes

4 Rope Climbs

4 Overhead Squats 185/130

Rest :30

AMRAP 2 Minutes

Rest :30

AMRAP 2 Minutes

4)Deadlift

1×80%, 3×80%, 3×77.5%, 3×75%, 3×72.5%, 3×70%, 3×67.5%, 3×65%

(complete a 750m “recovery pace” row after each set)