CrossFit – Tue, Apr 18

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes x 3

4/3 Rope Climbs (RX+= Legless)

6 Wall Walks (RX+= 8)

12 Power Cleans (135/95)(RX+=185/130)
*Rest 4min between AMRAPs

**Pick up where you left off

Metcon (No Measure)

“AFTER PARTY”-

1)4 Rounds

10 Smooth Front Rack Lunges

Then

1 Big Set of Front Rack Lunges at the same weight

Rest 3:00 Between all sets

2)EMOM 6 Minutes – Rotate

1 – 14 Left Leg Pistols

2 – 14 Right Leg Pistols

3 – 14 Alternating Pistols

Directly into

EMOM 3 Minutes – Rotate

1 – Max Left Leg Pistols

2 – Max Right Leg Pistols

3 – Max Alternating Pistols

3)AMRAP :30 x 4

Ski for Average Wattage

Rest 5:00-8:00

4)Deficit Deadlift

Single between 70-80%

then

Every 2:00 for 20:00

3 Deficit Deadlift @65%

3 Seated Box Jumps for Power

5)AMRAP 15 Minutes

15 Wallballs (30/20)

15/12 Calorie Row

4 Muscle Ups

15/12 Calorie Row

3 Muscle Ups

15/12 Calorie Row