Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

15 Wallballs (20/14)(30/20)

30 Double Unders (RX+ Crossover Single)

3 Wall Walks

Metcon (No Measure)

4-6 Sets:

:30-90sec Lunge Hold (each side)

Metcon (No Measure)

“AFTER PARTY”-

1)For time

14 Muscle Ups

Rest 1:00

56 GHD Sit Ups

Rest 1:00

28 Hang Power Cleans 165/115lbs

Rest 1:00

56 GHD Sit Ups

Rest 1:00

14 Muscle Ups

2)Snatch Complex (Build to MAX)

Mid Hang+Mid Hang+Low Hang+Full

3)Each “ladder” for load:

2-4-6-8-10

Double KB Cleans

Rest 2:00

4-6-8-10

Double KB Cleans

Rest 2:00

6-8-10

Double KB Cleans AHAP

4)EMOM 28:00 – Rotate

– Forward Facing Sled Pull

– Rest / Reset

– Sandbag Bear Hug Carry

– Rest / Reset

5)Each interval for time:

Run 1,200m

Rest 1:30

Run 2,000m

Run 1:00

Run 2.400m