CrossFit – Sat, Apr 1

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

Until 7 Rounds are completed:

AMRAP 4-5-6-7-8…Minutes-

15 Burpee Box Jump Overs (24/20)

20/18 Cal Row

25 Wallballs (20/14)
*Rest 2min between AMRAPs

**Add 1 Minute to each AMRAP until 7 Rounds is completed of the triplet

***Pick up where you left off

*Time includes rest

Metcon (No Measure)

“AFTER PARTY”-

1)5 Rounds

10 GHD Sit Ups

5 Wall Walks

10 Pistols

2)Back Squat-

5×70-75%, 4×75-80%, 3×80-85%

5×72.5%, 4×82.5%, 3×87.5%

5×75-80%, 4×80-85%, 3×85-90%

3)EMOM 6 Minutes

3 High Hang Squat Cleans + 1 Split Jerk after 3rd clean

Then,

EMOM 3 Minutes

3 Mid HangSquat Cleans + 1 Split Jerk after 3rd clean

Then,

Every 2 Minutes for 12 minutes

3 Low HangSquat Cleans + 1 Split Jerk after 3rd clean

4)2 Rounds

25 Deficit Push Ups 2″

50m Farmers Carry Handles AHAP*

350/300m Ski

50m Farmers Carry Handles AHAP

Rest 4:00 after 2 rounds, then:

2 More Rounds

5)4 Rounds

1 Smooth Set of Muscle Ups

Then

1 Max Set of Muscle Ups

Rest 3:00 Between all sets