Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes x 3:
40/32 Cal Row
30 Weighted Sit Ups (RX+=GHD)
20/16 Cal Bike
6 Front Squats (155/110)(225/155)
*Rest 2min between AMRAPs
*Continue where you left off
Metcon (No Measure)
“AFTER PARTY”-
1)7 Rounds, each for time of:
Ski 80/72 Calories
Rest 2:30
2)AMRAP 1 minute x 3
Legless Rope Climbs
Rest 2min
-then rest 5min-
AMRAP 1 Minute x 3
No Jump Rope Climb (w/vest)
Rest 2min
3)4 Rounds-
40yd Sled Pull (Forward Facing)(HEAVY)
400m Walk
40yd Farmer Carry (HEAVY)
400m Walk
4)4 Sets-
Accumulate: 1min L-Sit/Knee Tuck
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