CrossFit – Sat, Apr 15

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Calories)

AMRAP 4 Minutes x 5:

10Burpees

15 Box Jump Overs (24/20)

10Burpees

15 Box Jump Overs (24/20)

Max Calorie Row in Remaining time
*Rest 2:30 Between AMRAPs

*Score is total calories rowed

Metcon (No Measure)

“AFTER PARTY”-

1)AMRAP 3 Minutes x 3

30 GHD Sit Ups

Max Calorie Ski In remaining time

Rest 2:00

2)4 Rounds

1 Smooth Set of Push Ups

Then

1 Max Set of Push Ups

Rest 3:00 Between all sets

3)Clean and Jerk

1×1 @ 70%

Then

Every :30 for 9:00

1 Clean and Jerk @70-75%

4)AMRAP 17 Minutes

50/35 Calorie Air Bike

10 Sandbag Over Shoulder 150/100lbs

50/35 Calorie Air Bike

15 Handstand Push Ups

5)Every 2:00 for 12:00

3 Tempo Back Squats (3/2/3/x)

(start near 60% and build as form and tempo allow)