CrossFit – Tue, Oct 17

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Reps)

AMRAP 9 Minutes x 2:

12 KB Swings (53/35)

300m Run

15 KB Swings

300m Run
*add 3 KB Swings every set

**Rest 3min between AMRAPs

***Restart NEW on the second AMRAP

****Run= 3 Reps

Metcon (No Measure)

“AFTER PARTY”-

1)For Time

200 Single Under Crossovers

*every trip complete a 1k C2 Bike

2)AMRAP :45 x3

Max Single Split Jerks from Blocks @ 85%

Rest 1:15

3)AMRAP :12 x 5

Echo Bike Calories

Rest As Needed to Repeat

4)Bench-

Build to a 10RM

5)AMRAP 15 Minutes

12 Pistols, Leg 1

1 Seated Legless Rope Climb

3 Sandbag Over Shoulder 150/100lbs

12 Pistols, Leg 2

1 Seated Legless Rope Climb

3 Sandbag Over Shoulder 150/100lbs