Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (Time)
For Time:
40 Cal Row
30 Burpees
*Rest 1:30
10 Burpees
30 Cal Row
20 Burpees
*Rest 1:30
10 Burpees
20 Cal Row
20 Burpees
20 Cal Row
10 Burpees
Metcon (Weight)
Optional: if time allows
Dbl KB Front Rack Hold
(Repeatable times)
Metcon (No Measure)
“AFTER PARTY”-
1)4 Rounds-
Smooth set of Muscle Ups
then
MAX set of Muscle Ups
*Rest 3min between sets
2)AMRAP 2:30 x 3
3 Axle Bar Deadlifts 155/105lb
3 Axle Bar Power Cleans 155/105lbs
3 Axle Bar STOH 155/105lbs
6,6,6,9,9,9,etc
Rest 1:30
3)EMOM 14:00 – Alternate
1 – 3 Sandbag to Shoulder (150/100) into 50′ Shoulder Carry
2 – KB Farmers Hold 70s/53s
4)Back Squat-
12×50%, 12×55%, 12×60%
*Complete a 1k Bike after each set
5)AMRAP 6 Minutes
2500m C2 Bike
Max DB Box Step Ups (50/35) to (24/20)
Rest 2:00
AMRAP 6 Minutes
50 Dbl DB OHWL Steps (50/35)
Max Calorie Ski
Rest 2:00
AMRAP 6 Minutes
50 DB Box Step Ups (50/35) to (24/20)
Max Calorie C2 Bike
Rest 2:00
AMRAP 6 Minutes
Ski 1250/1125m
Max Dbl DB OHWL Steps (50/35)
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