CrossFit – Sat, Jan 6

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

4 Rounds:

4 Sandbag Cleans (150/100)(200/150)

200m Run

15 Dbl KB Push Press (53/35)

8 Back Squats (155/110)(from floor)

Metcon (No Measure)

“AFTER PARTY”-

1)4-6 Sets

10 Bench Press

2)3 Sets:

MAX UB HSPU (add deficit if able)

*Rest 3min between sets

3)Mid Hang Power Clean

1×1 (Heavy)

1×12 (Moderate Weight)

1×12 (AHAP)

1×12 (Light)

4)15 Rounds:

15/12 Cal Ski

9 GHD

5)C2 Bike:

4000/3500m (Rest 1:30)

4000/3500 (Rest 1:30)

4500m/4000 (Rest 1:30)

4500/4000m