CrossFit – Tue, Mar 21

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Deadlift (10×3 (65%)
*check notes)

*Complete all at a deficit

**Build to a single between 70-80%

-then-

***E2M for 10 Sets:

3 Deficit Deadlift (65%)

3 Seated Box Jumps

Metcon (Weight)

Optional- (if time)

4 Sets: 15-20 Seated DB Goodmornings

Metcon (No Measure)

“AFTER PARTY”-

1)6 Rounds

15-25 GHD Sit Ups

Rest 3:00

2)AMRAP 1:30

Row for Distance

Rest*

AMRAP 1:15

Row for Distance

Rest

AMRAP 1:00

Row for Distance

Rest

AMRAP :45

Row for Distance

**Rest 4-6min between AMRAPs

3)AMRAP 18 Minutes

.8/.7k Echo Bike

2 Thrusters (115/80)

*Add 2 Thrusters each round

4)For Time:

18 Sandbag Over Shoulder (150/100)

18 Burpee Get Overs (42/36)

Rest 2:30

15 Sandbag Over Shoulder

15 Burpee Get Overs

Rest 2:00

12 Sandbag Over Shoulder

12 Burpee Get Overs

Rest 1:30

9 Sandbag Over Shoulder

9 Burpee Get Overs

Rest 1:00

6 Sandbag Over Shoulder

6 Burpee Get Overs