CrossFit – Sat, Jul 1

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes-

12 Burpees Over Bar

15 Wallballs (20/14)

9 Hang Power Cleans (155/105)

Metcon (Calories)

5 Rounds-

:15 Bike Sprint

-Rest 2:45 between rounds-
*Log total calories

Metcon (No Measure)

“AFTER PARTY”-

1)Snatch Complex-

(Snatch+OHS+Hang Snatch+OHS+Snatch)

Build to Heavy complex

-then-

4×2 Complexes (start near 80% of heavy set)

2)6 Sets-

15-25 GHD (Rest 2min)

3)5 Sets-

5-15 Strict Pull Ups