CrossFit – Tue, Jul 25

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds)

AMRAP 9/7/5:

400m Row

8 KB Thrusters (35/26)(53/35)

15 Weighted Sit Ups (RX+= GHD)
*Rest 1:30 between AMRAP’s

Metcon (No Measure)

“AFETR PARTY”-

1)AMRAP 3-3-2 Minutes

1 HS Walk Ramp

10/7 Calorie Echo Bike

Rest 3:00 between AMRAPs. Pick up where you left off

2)Each for time of:

Run 800m

Rest 3:00

Run 1000m

Rest 3:00

Run 1200m

3)AMRAP 2 minutes x 3

3 UB Bar Muscle Ups

6 UB Chest to Bar Pull Ups

Rest 3:00 (wear vest if able)

4)5 Rounds

10-15 Strict Ring Dips

Rest 3:00

5)Power Snatch-

1×80%, 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 500m “cool down” row between sets