Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (Time)
For Time:
50/40 Cal Row (RX+=Ski)
10 DB Bench/Floor Press (50/35)(90/60)
40/30 Cal Row
15 DB Bench/Floor Press
30/25 Cal Row
20 DB Bench/Floor Press
20/15 Row
Metcon (Weight)
If time: 3-4 Sets:
100m Suitcase Carry (HEAVY)
Metcon (No Measure)
“AFTER PARTY”-
1)AMRAP 1 Min x 7:
MAX Peg Board Climbs
*1k echo Bike between AMRAPs
*Do not exceed 14 reps
2)AMRAP 7min x 4:
Row for Meters (Rest 1:30)
3)5 Rounds: each for time
3 OHS (250/175)
200m Sandbag Run (70/50)
*Rest 2:30 between rounds
*bar from rack and no more the 80% of MAX
4)Squat Clean:
3×80%, 2×85%, 1×90%, 3×85%, 2×90%, 1×90-95%
*3min Echo Bike between sets
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