CrossFit – Wed, Dec 20

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Calories)

Every 2min Until Failure:

20/13 Cal Row
*Add 1 Calorie each round

*Log highest calorie count completed

Metcon (Weight)

Optional: if time

3-5 Sets- 100m KB Waiter Carry

Metcon (No Measure)

“AFTER PARTY”-

1)Squat Clean-

5RM Touch n Go

2)For Time

21 Burpee Get Overs (48/40)

11 OHS (155/110)

18 Burpee Get Overs

9 OHS (165/115)

15 Burpee Get Overs

7 OHS (175/120)

12 Burpee Get Overs

5 OHS (185/125)

9 Burpee Get Overs

3 OHS (195/130)

*Rest 2min after each set of OHS

*Bar comes from floor

3)For Time

500m C2 Bike (Damper 8)

7 Devils Press (50/35)

2 Seated Legless Rope Climbs

500m C2 Bike (Damper 9)

7 Devils Press

2 Seated Legless Rope Climbs

500m C2 Bike (Damper 10)

7 Devils Press