CrossFit – Tue, Jun 13

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Calories)

AMRAP 9 Minutes x 2:

9 Power Cleans (135/95)(RX+=185/125)

3 Rope Climbs (RX+=Legless)

6 Power Cleans

2 Rope Climbs

3 Power Cleans

1 Rope Climb

MAX Cal Bike in remaining time
*Score is total calories

**Rest 4min between AMRAPs

Metcon (No Measure)

“AFTER PARTY”-

1)9Rounds: (w/vest)

6 Pull Ups

8 Push Ups

10 Farmers Lunges (50/35)

2)Power Clean

1×85%, 2×2 (80%), 2×2 (82.5%),

2×2 (85%), 2×87.5%, 1×2 (75%)

3)Front Squat

1×90-95%, 10×55-65%, 8×65-75%,

6×75-85%

4)2 Rounds-

115/100 Cal Row

*Rest 3min

70/60 Cal Row

*Rest 3min

5)4 Rounds

1 Smooth Set of Parallette HSPU

Then

1 Max Set of Parallette HSPU

Rest 3:00 Between all sets