CrossFit – Tue, Jul 4

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

4 Rounds: (optional- w/partner)

300m Run

24 Pull Ups

24 Box Jumps (24/20)

24 Goblet Squats (53/35)

24 Push Ups

24 Cal Bike or Row

Metcon (No Measure)

“AFTER PARTY”-

1)Front Squat-

1×85%, 3×82.5%, 2×85%, 1×87.5%,

3×85%, 2×87.5%, 1×90%

2)Power Clean-

1×75% -then-

4 Reps at each percentage

60%, 2×62.5%, 65%, 67.5%, 55%

3)9 Rounds

Row 500/450m

Rest 4:00

4)AMRAP 16 Minutes

10 Alternating Hang DB Snatch (70/50)

800m C2 Bike

20 GHD

5)4 Rounds- (6/4″)

1 Smooth Set of Parallette HSPU

Then

1 Max Set of Parallette HSPU

Rest 3:00 Between all sets