Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

For Time:

21 Pull Ups

21 Thrusters (125/85)

21 Cal Bike

*Rest 1:30

15 C2B

15 Thrusters

15 Cal Bike

*Rest 1:30

9 Bar Muscle Ups

9 Thrusters

9 Cal Bike

*Rest 1:30

6 Ring Muscle Ups

6 Thrusters

6 Cal Bike

Metcon (No Measure)

4 Rounds- if time allows

Hollow Hold (repeatable times)

Metcon (No Measure)

“AFTER PARTY”-

1)Run-

80min (heart rate below 180-age)

2)AMRAP 1:30 x 8

C2 Bike for Distance

Rest 4:00

3)Snatch Complex-

Build to a 1RM of Complex

then

E4M for 4 Sets:

1 Complex at 80%

(Snatch+OHS+Hang Snatch+OHS+Snatch)

4)5 Sets for Quality-

10 Back Ext

12 Dual KB Cleans