Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (Time)
For Time:
800m Run
—————
2 Rounds-
21 Thrusters (115/75)
15 Bar Muscle Ups
—————
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
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