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
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