CrossFit – Sat, Sep 9

by | Sep 8, 2023 | Uncategorized

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

1-time exercise (Time)

9/11 Tribute WOD:

Buy In- 2001m Row

-directly into-

9 Rounds:

11 Burpees

3 Hang Power Cleans (135/95)

4 Pull Ups

3 Front Squats

Metcon (No Measure)

“AFTER PARTY”-

1)For time

10 Devils Press 50/35

Swim 300 Yards

10 Devils Press 50/35

Swim 300 Yards

10 Devils Press 50/35

2)3 Rounds, each for time of:

1500/1350m C2 Bike

15 2″ Deficit Wall Facing HSPU

Rest 2:00

3)Power Clean & Jerk

1×80-90%, 4×65-75%, 4×67.5-77.5%, 4×70-80%, 4×72.5-82.5%, 4×75-85%

*1.5k bike between sets

4)AMRAP 3 Minutes x 4:

20 Wallballs (20/14)

4 Wall Walks (RX+=40ft HS Walk)

Row for Calories in remaining time

*Score is total calories

*Rest 1:30 between AMRAPs