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
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