Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Squat Clean (1×72.5%, 5×4 (62.5-65%), 4×60%)
*Log your 5×4 weight
**Bike 1k between sets
Metcon (Weight)
Optional: if time
2-4 Sets
20-30 Alternating DB Curls
Rest 2:00-4:00
Metcon (No Measure)
“AFTER PARTY”-
1)EMOM 15 Minutes
1 30ft Handstand Walk
(RX+= add piroutte in middle of walk)
2)Each interval for time:
15 Burpee Box Jump Overs 24/20
Row 2,000m
15 Burpee Box Jump Overs 24/20
Rest 5:00
20 Burpee Box Jump Overs 24/20
Row 1,500m
20 Burpee Box Jump Overs 24/20
Rest 5:00
25 Burpee Box Jump Overs 24/20
Row 1,000m
25 Burpee Box Jump Overs 24/20
3)6 Rounds, each for load:
10 Back Rack Walking Lunge Steps
2:00 Walk Between Sets
4)For time:
15 Shuttle Runs
5 Sandbag Over Shoulder 150/100
3 Legless Rope Climbs
10 Shuttle Runs
5 Sandbag Over Shoulder 150/100
3 Legless Rope Climbs
5)8 Rounds, each for distance:
Run 1:30
Walk 4:00
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