Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

For Time:

40/32 Cal Row

30 HSPU

**Rest 4min

2 Rounds:

20/16 Cal Row

20 HSPU

**Rest 4min

4 Rounds:

10/8 Cal Row

10 HSPU
**RX+= Cal Ski ad Deficit HSPU (4/2″)

***Include rest time in score

Metcon (No Measure)

“AFTER PARTY”-

1)4 Rounds

10 Smooth Front Rack Lunges

Then

1 Big Set of Front Rack Lunges at the same weight

Rest 3:00 Between all sets

2)4 Rounds

:30 Static KB Farmer’s Hold (70/50)

1 Smooth Set of Toes to Bar

Rest 3:00 between rounds

then,

1 Round

:30 Static KB Farmer’s Hold (70/50)

1 Big Set of Toes to Bar

3)5 Rounds

Row 850/750m

Rest 4:00

4)AMRAP 7 Minutes

8 Burpee Box Jump Overs (24/20)

25′ HS Walk

16 DB Snatches (50/35)

25′ HS Walk

5)Deficit Deadlift

1×1 (70-80%) -then-

E2M for 10 Sets:

3 Reps (62.5%)

3 Seated Box Jumps