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
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