CrossFit – Wed, Feb 15

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)