CrossFit – Sat, Jul 29

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

4 Rounds-

2 Rope Climbs (RX+= Legless or Pegboard)

1000m Row

1 Rope Climb (RX+= Legless or Pegboard)

*Rest 2min between sets

Metcon (Weight)

5 Sets: optional

14 Alt. Back Rack Step ups (20″)

Metcon (No Measure)

“AFTER PARTY”-

1)AMRAP 2:30×5

Swim 100 yards

Max Burpees

Rest 3:30

2)Clean & Jerk

1×85%, 3×77.5-82.5%, 2×80-85%,

1×82.5-87.5%, 3×80-85%, 2×82.5-87.5%, 1×85-90%, 1×75%

*Complete a 1.5k bike between each set (recovery pace)

3)3 Sets-

Strict Muscle Up Practice

then

3 Sets-

Muscle Up/Dip ladder

*Rest 2min

**1 MU/1 Dip, 1 MU/2 Dips,1 MU/3 Dips, etc.

4)For Time

20 Rogue Rope Double Unders

11 4/2″ Deficit HSPU

20 Rogue Rope Double Unders

10 4/2″ Deficit HSPU

20 Rogue Rope Double Unders

Rest :30

9 4/2″ Deficit HSPU

20 Rogue Double Unders

8 4/2″ Deficit HSPU

20 Rogue Rope Double Unders

7 4/2″ Deficit HSPU

20 Rogue Double Unders

Rest :30

6 4/2″ Deficit HSPU

20 Rogue Rope Double Unders

5 4/2″ Deficit HSPU

20 Rogue Double Unders

Rest :30

4 4/2″ Deficit HSPU

20 Rogue Rope Double Unders

3 4/2″ Deficit HSPU

20 Rogue Double Unders