CrossFit – Wed, Dec 13

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

5 Rounds:

5 Hang Power Cleans (135/95)(185/125)

5 Bar Muscle Ups

10 Burpees

Metcon (Weight)

Optional: if time

3-5 Sets- 100m Dbl KB Front Rack Carry

Metcon (No Measure)

“AFTER PARTY”-

1)Back Squat-

AMRAP :20sec x 3:

Reps @ 80% (Rest 2:40min)

*time starts on first rep, not on un-rack

2)AMRAP 5 Minutes x 3-

75/60 Cal Row

8 Deadlifts (65%)

*Rest 3min, restar row every AMRAP

3)6 Sets-

1 smooth set of Wall Facing HSPU

*Rest 2min