CrossFit – Sat, Dec 9

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Reps)

AMRAP 5 Minutes x 3:

15/12 Cal Row

9 Box Jump Overs (30/24)

15/12 Cal Row

MAX Burpee Bar Muscle Ups in remaining time
*Rest 2min between AMRAP’s

*Score is total Burpee Bar Muscle Ups

Metcon (No Measure)

“AFTER PARTY”-

1)Accessory:

4-6 Sets: 10 Weighted Back Extensions

3-5 Sets: 1min-1:30 Dbl KB Farmer Carry

Accumulate 5-7min Back Squat Hold

2)4 Rounds:

20 Pistols (L)

3 Seated Legless Rope Climb

20 Pistols (R)

*Rest 4min between rounds

3)Snatch:

1×4 (50-60%) *Tempo Pull

3×3 (60-70%) *Pause at Knee

5×2 (70-80%) *Pause at Mid Shin