Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Squat Clean (1×82.5%
5×3 (77.5-80%)
3×60%)

*Bike .75-1k between sets

Metcon (No Measure)

“AFTER PARTY”-

1)AMRAP 7 Minutes x 3

5 Burpee Box Jump Overs 24/20

1 HS Walk (30ft)

10 Hang Power Snatch 135/95lbs

10 Burpee Box Jump Overs 24/20

2 HS Walks

10 Hang Power Snatch 135/95lbs

15 Burpee Box Jump Overs 24/20

3 HS Walks

10 Hang Power Snatch 135/95lbs

*Rest 4min between AMRAPs

*Add 5 BBJO and 1 HSW each round

*Cont where you left off

2)On a C2 Bike:

0:00 – 5:00: Build to a heartrate of 160 – Age

5:00 – 10:00: Build to 165 – Age

10:00 – 15:00: Build to 170 – Age

15:00 – 60:00*: Stay between 170 – Age and 180 – Age

60:00 – 65:00: Stay Above 165 – Age

65:00 – 70:00: Stay Above 160 – Age

70:00 – 75:00: Keep moving below 160 – Age

3)EMOM 13 Minutes

4 Perfect Muscle Ups

Echo Bike @ Forever Pace in Remaining Time

4)6 Rounds, each for load:

10 Back Rack Walking Lunge Steps

2:00 Walk Between Sets

5)Each interval for reps:

AMRAP 4:30

85/75 Calorie Row

Max Dbl DB Box Step Overs 24/20″ 60s/40s in remaining time

Rest 3:00

AMRAP 4:30

85/75 Calorie C2 Bike

Max Single DB Box Step Ups 60/40lbs in remaining time

Rest 3:00

AMRAP 4:30

85/75 Calorie Ski

Max Dbl DB Clean and Jerk 60s/40s in remaining time