Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Front Squat (4×4 (87.5%))
Metcon (No Measure)
Optional Gymastics: if time
4 Smooth sets of Muscle Ups
*Rest 3min between sets
After completion of 4 sets:
1 MAX Set of Muscle Ups
Metcon (No Measure)
“AFTER PARTY”-
1)AMRAP 2:30 x 5
30/25 Calorie C2 Bike
6 Push Jerks @ 70-80% 1RM
Rest 2:30
2)Overhead Squat- pick a rep scheme based off how you feel
4×1 (95%+). 7×1 (90%+), 8×2 (80-90%)
3)7 Rounds
7 Toes to Bar
15 Heavy Double Unders
6 Toes to Bar
15 Heavy Double Unders
5 Toes to Bar
15 Heavy Double Unders
4 Toes to Bar
15 Heavy Double Unders
3 Hang Power Clean 245/165lbs
4)AMRAP 14:00 x 3
Run for Distance
Rest 1:00
5)5 Sets-
Smooth Set Box Pistols (each side)
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