Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Back Rack Lunge (6×10 (total))
*Use same weight for all sets
**No failure/sets should burn around rep 7 and up
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Minutes:
25 T2B
12/10 Cal Row (RX+=Ski)
Metcon (No Measure)
“AFTER PARTY”-
1)Squat Clean
Build to a Heavy Single (not a MAX)(85-90%)
2)For Time
30 Burpee Box Jump Overs 24/20
20 DB Snatches 60/40lbs, Arm 1
20 DB Snatches 60/40lbs, Arm 2
60ft Handstand Walk
Rest 3:00
30 Burpee Box Jump Overs 24/20
20 DB Snatches 60/40lbs, Arm 1
20 DB Snatches 60/40lbs, Arm 2
120ft Handstand Walk
Rest 3:00
30 Burpee Box Jump Overs 24/20
20 DB Snatches 60/40lbs, Arm 1
20 DB Snatches 60/40lbs, Arm 2
180ft Handstand Walk
3)EMOM 20 Minutes
3 Perfect Muscle Ups
Echo Bike @ Forever Pace in Remaining Time
4)4 Rounds, each for time:
90/80 Calorie Row
Rest 3:30
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