Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Reps)

AMRAP 4 Minutes x 4:

400m Row (RX+=Ski)

6 Wall Walks
*Rest 1min between AMRAPs

**Start new on Row/Ski each AMRAP

***Row/Ski counts as 1 rep and score is total reps through all 4 AMRAPs

Metcon (No Measure)

Optional- 4 Sets:

Hollow Hold (repeatable times)

Metcon (No Measure)


1)3 Rounds, each for time of:

Run 1600m

Rest 2:00

2)5 Rounds:

3 Snatches 205/135lbs

6 Burpee Box Jump Overs 36/30″

9 C2B

*Before WOD build to a heavy single around 90% of your snatch (if needed scale metcon to 80% of 1RM)

3)2 Rounds

10 Alternating Hang DB Snatch AHAP

Rest 2:00

2 Rounds

10 Double DB OHWL Steps AHAP

Rest 2:00

2 Rounds

10 Double DB OHS AHAP

Rest 2:00

*complete 1 movement in full before moving to next 2 rounds