CrossFit – Tue, Nov 14

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 3

20 Double Unders (RX+=Heavy Rope)

10 DB Thrusters (50/35)

8 Chest to Bar Pull Ups
*Rest 2min between AMRAPs

*Cont where you left off

Metcon (No Measure)

Optional: if time

Accumulate 5-7min in a low plank

Metcon (No Measure)

“AFTER PARTY”-

1)AMRAP :22 x3

Echo Bike Calories

Rest As Needed to Repeat Output

2)3 Rounds, for time:

500m Run

50′ Sled Push HAF

3)Bench Press

10 @ 60% +5 lbs

10 @ 60% +10lbs

AMRAP @ 60% +15lbs

4)Split Jerk

1×1(80%)

4×4(70-75%)

1×4(65%)

*Ski 500m between sets

5)For Reps

1 Big Set of 10″ Deficit HSPU

Rest 3:00

1 Big Set of 8″ Deficit HSPU

Rest 3:00

1 Big Set of 6″ Deficit HSPU

Rest 3:00

1 Big Set of 4″ Deficit HSPU

Rest 3:00

1 Big Set of 2″ Deficit HSPU