CrossFit – Wed, Jan 31

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 17 Minutes:

24/21 Cal Row (RX+=Ski)

7 Hang Power Snatch (115/80)

Metcon (No Measure)

If time: Accumulate

5-7min Plank Hold

Metcon (No Measure)

“AFTER PARTY”-

1)For Time

1.2/1k C2 Bike

11 OHS (205/145)

*Rest 2min

1/.9k C2 Bike

9 OHS (215/150)

*Rest 2min

800/700m C2 Bike

7 OHS (225/155)

*Rest 1min

600/550m C2 Bike

5 OHS (235/160)

*Rest 1min

400/350m C2 Bike

3 OHS (245/165)

2)3 Rounds:

2400m Run (Rest 1min)

3)Freestanding HSPU Practice

10 Minutes

4)Squat Clean

2×3 (60-70%), 3×2 (70-80%), 4×1 (80-90%)

*All with a tempo pull full/to knee/to mid shin