CrossFit – Sat, Mar 25

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

For Time:

200/180 Cal Row

*at 15min Mark:

AMRAP 13 Minutes:

4 Deadlifts (275/195)(RX+=335/225)

6 Muscle ups

4 Deadlifts

24/20 Cal Bike
*Log AMRAP/Note Row time

Metcon (No Measure)

“AFTER PARTY”-

1)E2M x 6 Sets:

3 Tempo Back Squats (3/2/3/x)(60%+)

2)6 Rounds-

Smooth set of Weighted GHD’s

*Rest 2min

3)4 Rounds

15/12 Calorie Ski

1 Max Set of Hang Power Snatch 85/60lbs

Rest 3:00

4)EMOM 6 Minutes

3 High hang Squat Cleans + 1 Split Jerk after 3rd clean

Then,

Every 2 Minutes for 6 Minutes

1 Mid HangSquat Clean + 1 Split Jerk

Into

Every 2 Minutes for 10 minutes

2 Low HangSquat Clean + 1 Split Jerk after 2nd clean

5)3 Rounds

1 Hard set of 2″ Deficit Strict HSPU

Rest :30

1 Hard set of 4″ Deficit Kipping HSPU

Rest :30

1 Hard set of 2″ Deficit Kipping HSPU

Rest 5:00