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
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