Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

27 Toes to Bar

21 DB Shoulder to OH (50/35)

9 Rope Climbs

Metcon (No Measure)

Optional: if time

Accumulate 5-7min

Back Squat Hold (light)

Metcon (No Measure)

“AFTER PARTY”-

1)4 Rounds, each for time:

Ski 25 Calories

Rest as needed to repeat output

2)Bench Press

10 @ 60%

10 @ 60% +5 lbs

AMRAP @ 60% +10lbs

Row 500m @ Flush Pace Between Sets

3)Low Hang Power Snatch

1×1 @ Heavy

Then

5×4 @ Heavy But Smooth

Then

1×4 @ Light and Fast

Ski 500m @ Flush Pace Between Sets

4)5 Rounds, each for time:

18/10 Calorie Air Bike

150′ Forward Facing Sled Pull Shuttle*

18/10 Calorie Air Bike

Rest 6:00 between rounds

5)Each set for reps:

1 Big Set of 10″ Deficit HSPU

Rest 3:00

1 Big Set of 8″ Deficit HSPU

Rest 3:00

1 Big Set of 6″ Deficit HSPU

Rest 3:00

1 Big Set of 4″ Deficit HSPU

Rest 3:00

1 Big Set of 2″ Deficit HSPU