CrossFit – Sat, Jan 20

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

For Time:

1500/1350m Row

4 Rope Climbs (RX+= Peg Board)

1000/900m Row

3 Rope Climbs

500/450m Row

2 Rope Climbs

250m Row

Metcon (No Measure)

“AFTER PARTY”-

1)Mid Hang Power Clean:

1xHeavy

10xModerate Weight

10xModerate Weight+

10xAHAP

10xLight

2)Every 2min x 4: Alt Movements

18 C2b

12 BMU

3)Back Squat

8×3 (60-70%)(Tempo=5/5/5/5)

4)4 Rounds:

7 Sandbag to Shoulder (150/100)

3 Sandbag Shuttles (25’/25′)

12 Lateral Burpees Over bag

*Rest 2min