Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Hang Power Snatch (1×80-90%
1×6 (65-75%)
1×6 (70-80%)
1×12 (50-60%))

*Bike .75-1k between sets

**Log your heaviest set of 6

Metcon (No Measure)

If time: optional accessory

3-5 Sets- 15 Tib Raises

Metcon (No Measure)

“AFTER PARTY”-

1)5 Rounds, each for time:

Row 200m

Rest as needed to repeat output

2)For Time, all wearing a 20/14lbs vest:

20 Rope Climbs

Run 2 Miles

200 KB Snatches 53/35lbs

3)Bench

1×82.5%

-then 3 reps at each %

77.5, 75, 72.5, 70, 67.5, 65, 62.5

4)AMRAP 6 Minutes x 2

4 Muscle Ups

14 S. DB Overhead Squats 50/35lbs

40 Double Unders

Rest 2:00

*Cont. where you left off

5)6 Rounds, each for load:

10 Dbl DB Clean and Jerk

Walk 200m for rest