CrossFit – Tue, Oct 3

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Push Jerk (Build to a 1RM)

1000m Row (Time)

Max Effort 1000m Row

Metcon (No Measure)

“AFTER PARTY”-

1)For Time:

15 Burpee Box Jump Overs (36/30)

400m Run w/MB (30/20)

15 Burpee Box Jump Overs

*Rest 4min

400m Run w/MB

30 Burpee Box Jump Overs (36/30)

400m Run w/MB

2)For Time

50 Bar Muscle Ups

3)On a Run / Rower / Ski Erg / C2 Bike / Air Bike

0:00 – 5:00: Build to a heart rate of 160 – Age

5:00 – 10:00: Build to 165 – Age

10:00 – 15:00: Build to 170 – Age

15:00 – 60:00*: Stay between 170 – Age and 180 – Age

60:00 – 65:00: Stay Above 165 – Age

65:00 – 70:00: Stay Above 160 – Age

70:00 – 75:00: Keep moving below 160 – Age