Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

For Time:

.8/.7k Bike

6 Thrusters

.8/.7k Bike

5 Thrusters

.8/.7k Bike

4 Thrusters

.8/.7k Bike

Rest 3:00

.8/.7k Bike

5 Thrusters

.8/.7k Bike

4 Thrusters

.8/.7k Bike

3 Thrusters

.8/.7k Bike

Rest 3:00

.8/.7k Bike

4 Thrusters

.8/.7k Bike

3 Thrusters

.8/.7k Bike

2 Thrusters

.8/.7k Bike
*Weight

RX(155/105)

RX+(205/135)

Metcon (No Measure)

“AFTER PARTY”-

1)For Time:

7 DB Power Cleans 70/50

7 DB Box Step Overs 24/20

9 DB Power Cleans

Rest 1:00

9 DB Box Step Overs

11 DB Power Cleans

11 DB Box Step Overs

Rest 1:00

13 DB Power Cleans

13 DB Box Step Overs

2)Snatch Complex

Build to 1RM Complex

then

E4M for 4 Sets: 1 Complex (80%)

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

3)Each interval for time:

50/45 Calorie Row

60/54 Calorie Row

70/63 Calorie Row

80/72 Calorie Row

Rest 4:00 between intervals

4)All in a 20/14lbs Vest:

2 Rounds

1 Big Set of Bar Muscle Ups

Rest 3:00

1 Big Set of Chest to Bar Pull Ups

Rest as needed to repeat sets

5)4 Rounds

Hollow Body Hold (repeatable times)