CrossFit – Tue, Mar 7

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes-

8 DB Thrusters (50/35)

100m Run

8 C2B

100m Run

Metcon (Weight)

4 Rounds- (if time)

100ft (each arm) KB Overhead Carry

Metcon (No Measure)

“AFTER PARTY”-

1)4 Rounds

10 Smooth Front Rack Lunges

Then (after 4 smooth sets complete)-

1 Big Set of Front Rack Lunges at the same weight

Rest 3:00 Between all sets

2)AMRAP 4 Minutes x 4

Max Calorie Row

Rest 4:00

3)Deficit Deadlift-

1×1 (70-80%)

then

E2M for 10 Sets:

3 Deficit Deadlifts (60%)

3 Seated Box Jumps

4)Until you reach 10×30′

AMRAP 1:00

30′ Unbroken HSW

Rest 1:00

5)For Time-

5-4-3-2-1 Sandbag to Shoulder (150/100)

4 Sandbag Carry Shuttles (25′ out and back)

*Rest 2min after each set of shuttles