Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Back Squat (Build to a 1RM (if yours isn’t recent)
-or-
4×75%, 3×80%, 2×85%,
4×80%, 3×85%, 2×87.5%)

Metcon (Weight)

Optional: After Squats-

4 Sets: 10-20 Goodmorning (Lightweight)

Metcon (No Measure)

“AFTER PARTY”-

1)Complete:

10 Muscle Ups

Rest 3:00

10 Muscle Ups

Rest 3:00

Max UB Muscle Ups

2)Run-

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

3)For Time:

200′ Sandbag Bear Hug Carry (150/100)(200/150)

40 Pistols

10 Burpee Box Jump Overs (24/20)

Rest 1:00

20 Burpee Box Jump Overs (24/20)

20 Pistols

Rest 1:00

20 Pistols

200′ Sandbag Bear Hug Carry