Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (No Measure)
EMOM 28 Minutes: (:45sec On/:15sec off)
1- Shuttle Runs
2- Ski
3- Sandbag Hold
4- Plank
Metcon (No Measure)
“AFTER PARTY”-
1)Snatch
1×77.5%, 4×72.5%, 3×77.5%, 2×82.5%, 4×77.5%, 3×82.5%, 2×85%, 2×65%
2)EMOM 3 Minutes
300/275m Standing C2 Bike, damper 6+
Max Rep Burpee Box Jump Overs 24/20″ in remaining time
Rest 3:00 after round 3, then:
EMOM 3 Minutes
250/225m Standing C2 Bike, damper 6+
Max Rep Burpee Box Jump Overs 24/20″ in remaining time
Rest 3:00 after round 3, then:
EMOM Until Completion:
200/175m Standing C2 Bike, damper 6+
Max Rep Burpee Box Jump Overs 24/20″ in remaining time
3)6 Rounds, each for load:
20 Alternating DB Snatch
Walk 200m for rest
4)3-5 Sets
15 DB Bench Press
Rest 1:00-3:00
5)3 Rounds, all in a 20/14lbs vest, for time:
400m Run
2 Muscle Up + 3’s
*Muscle Up+3 additional dips
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