CrossFit – Sat, Mar 18

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Weight)

Every 2min for 4 Sets:

2 Mid Hang Cleans+1 Jerk
*Start between 60-70% and build as form allows

Metcon (Time)

For Time:

21-15-9

Weighted Sit Ups (RX+=GHD)

Single DB Box Step Ups (20″)

(50/35)(RX+ 70/50)

**2 Rope Climbs after each set of Step Ups

Metcon (No Measure)

“AFTER PARTY”-

1)Back Squat-

1×1 (80-90%)

Then 2×3 at each percentage:

70%, 67.5%, 65%, 62.5%, 60%

2)AMRAP 10 Minutes x 2

Row for Distance

Rest 1:30

*Every 2:30min complete 90 DU

(2:30/5:00/7:30)

3)3 Rounds

600m C2 Bike

6 Burpee Bar Muscle Ups

24 Alternating Hang DB Snatch (70/50)

Rest 4:00

4)Climb the ladder – 30′ HS Walks x3

1 – 30′ HS Walk

Shake it out, kick back up

2 – 30′ HS Walks

Shake it out, kick back up

3 – 30′ HS Walks

And so on

**Once you hit failure rest 3min before starting next “ladder”