Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

6 Rounds-

25 Sandbag Squats (Hold anyway)

400m Run
*Rest 3min between rounds

*Alt starting movement each round

(i.e. round 2 would start with run)

Metcon (No Measure)


1)For Time

Swim 800 yards

2)4 Rounds

1 Smooth Set of Muscle Ups


1 Max Set of Muscle Ups

Rest 3:00 Between all sets

3)5 Rounds

5-10 Tempo Back Extensions

Rest 3:00

4)6 Rounds for time:

13 Burpee Broad Jumps

30ft HS Walk

2 Rope Climbs

5)Find a 1RM Clean Complex


Every 4:00 for 12:00

1 Clean Complex @80%

(Clean+Clean+Jerk+FS+Hang Clean+Jerk)