CrossFit – Tue, Nov 28

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Split Jerk (1×85%
5×3 (75-80%)
3×70%)

Metcon (Weight)

Optional Core: 3-5 Sets

10-20 Wolf Raises

Metcon (No Measure)

“AFTER PARTY”-

1)AMRAP :13 x5

Echo Bike Calories

Rest As Needed to Repeat Output

2)AMRAP 15 Minutes

1 Seated Legless Rope Climb

5 DB Thrusters 70/50

1 Seated Legless Rope Climb

10 DB Thrusters 70/50

1 Seated Legless Rope Climb

15 DB Thrusters 70/50

3)Bench

1×85%

-then 3 reps at each %-

80, 77.5, 75, 72.5, 70, 67.5, 65

*Row 500m between sets

4)3 Rounds for completion:

30 Single Unders

20 Double Unders

10 Triple Unders

20 Double Unders

30 Single Unders

750m Row @ Forever Pace