Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Metcon (No Measure)

“AFTER PARTY”-

1)6 Rounds

10 Back Rack Walking Lunge Steps

Walk 200m as rest

2)3 Rounds, each for time of:

240′ Sandbag Bearhug Carry 150/100

4 Hang Power Cleans 225/155

16 Deficit HSPU 4/3″

Rest 6:00 between rounds

3)AMRAP 10-15-20 Minutes

Calorie Row

Rest 1:00

4)3 Rounds for quality

3 L-Sit Rope Climbs

Rest 2:00

Then

For Time

15-12-9

No Jump Rope Climbs

Rest 2:00

5)5 Rounds

1:00-2:00 Double KB Front Rack Walk

Rest 3:00

6)Deadlift

1×80%, 3×82.5%, 3×80%, 3×77.5%, 3×75%, 3×72.5%, 3×70%, 3×67.5%