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)
“AFTER PARTY”-
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
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