Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Snatch (1×90%, 3×87.5%, 2×90%, 1×92.5%,
1×80%)

*Complete a 750m “recovery pace” row between each set

*Log your 92.5%

Metcon (No Measure)

Optional: if time

4 Sets- V-Ups (repeatable rep count)

Metcon (No Measure)

“AFTER PARTY”-

1)All at a heart rate lower than 180-age:

14:00 C2 Bike

14:00 Ski Erg

14:00 Row

14:00 Ski Erg

14:00 C2 Bike

2)4 Rounds, each for time of;

3,000/2,700m Echo Bike

Rest 3:00

3)4 Rounds for Quality

1 Pegboard Climb

1 HS Walk Ramp

10 Double KB Snatches, heavy but UB

1 Pegboard Climb

4)Split Jerk

1×80-85%, 4×70-75%, 3×72.5-77.5%,

2×75-80%, 4×72.5-77.5%, 3×75-80%.

2×77.5-82.5%, 2×70%

*Complete a 750m “recovery pace” Ski between sets

5)3/2/1 Rounds-

60 Heavy Double Unders

20yd Sled Push (Heavy)

20yd Sled Pull (Face forward)

20 Wallballs (20/14)

*Rest 2min between each section of rounds