Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

3 Rounds:


KB Snatch (53/35)

KB Push Press


Burpee Bar Muscle Ups
**Rest 4min after the set of 3/2

***Sequence of workout:

12 Snatch/12 Push Press/5 Burpee BMU

9/9/4, 6/6/3, 3/3/2, rest

Metcon (No Measure)

If time: 3 Sets

30 Russian Twists

20 Knee Tucks

Metcon (No Measure)


1)For Time

1k C2 Bike

-rest 5-10min-

2 Rounds:

MAX Distance below 1k Pace

-rest 5min-

2)For Time

20 Rope Climbs

3)Bench Press-

1×80-90%, MAXx80%, MAXx70%, MAXx60%