Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAPx24: (w/partner)

400m Run (together)

20 Power Cleans (155/110)

10 Muscle Ups

20 Burpees Over Bar (Lateral)

Metcon (No Measure)

“AFTER PARTY”-

1)Squat Clean-

1×85%, 3×77.5-82.5%, 2×80-85%,

1×82.5-87.5%, 3×80-85%, 2×82.5-87.5%,

1×85-90%, 1×75%

*Complete a 1k “recover pace” bike between sets

2)AMRAP 6 Minutes

60ft HS Walk

Max Distance Ski

Rest 2:00

AMRAP 6 Minutes

Ski 1250/1100m

Max Distance HS Walk

Rest 2:00

AMRAP 6 Minutes

Ski 1250/1100m

60ft HS Walk

Max Distance Ski in remaining time

3)5 Rounds for time:

20 Push Ups

Swim 50yds

4)5 Rounds

Smooth even sets of GHD Sit Ups

Rest 3:00

5)For Time:

7 Rope Climbs

60 Single DB Step Overs (70/50)(20″)

*Rest 1min

40 Single DB Step Overs

3 Legless Rope Climbs

*Rest 1min

2 Legless Rope Climbs

50 DB Snatch

*Rest 1min

25 DB Snatch

1 L-Sit Rope Climb

*Rest 1min

1 L-Sit Rope Climb

50 Cal C2 Bike