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%
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