Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

For Time:

800m Run

—————

2 Rounds-

21 Thrusters (115/75)

15 Bar Muscle Ups

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1 Mile Run

Metcon (No Measure)

“AFTER PARTY”-

1)EMOM 28:00 – Rotate

– Sled Push

– Rest / Reset

– Farmers Carry Handles

– Rest / Reset

2)Touch and Go Snatch

3×10 @ 60-70%

*adjust to go lighter %s if needed

3)EMOM 3 Minutes

300/275m Standing C2 Bike, damper 6+

Max Rep Burpee Box Jump Overs 24/20 in remaining time

Rest 3:00 after round 3, then:

EMOM 3 Minutes

250/225m Standing C2 Bike, damper 6+

Max Rep Burpee Box Jump Overs 24/20 in remaining time

Rest 3:00 after round 3, then:

EMOM 2 Minutes

200/175m Standing C2 Bike, damper 6+

Max Rep Burpee Box Jump Overs 24/20 in remaining time

4)Every 2 Minutes for 20 Minutes

3 Vested Rope Climbs

Echo Bike @ Forever Pace in Remaining Time

5)4 Rounds, each for time:

Ski 2,000/1,800m

Rest 1:30

6)2-4 Sets

20-30 Alternating DB Curls

Rest 2:00-4:00