CrossFit – Sat, Aug 5

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes:

8 Sandbag to Shoulder (100/75)

3 Wall Walks

600m Run

14 Pistols

Metcon (No Measure)

“AFTER PARTY”-

1)Pool Time

Each interval for time:

Every 6:00 for 30:00

Swim 150yds

2)EMOM 16:00, rotating (4 each)

1 – 50′ Hand over Hand Sled Pull

2 – 100′ Farmers Carry (Heavy)

3 – :30sec Heavy Front Rack Hold

4 – Rest

3)Clean Complex

Build to heavy Complex

(Clean+Clean+F. Squat+Hang Clean)

-then-

E4M for 4 Sets:

1 Complex (80%)

4)4 Rounds

1 Smooth Set of Vested Muscle Ups

Then

1 Max Set of Vested Muscle Ups

Rest 3:00 Between all sets

5)5 Rounds

1:00-2:00 Forward Facing Sled Drag

Rest 3:00