CrossFit – Wed, Mar 1

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

4 Rounds-

12 Power Cleans (155/110)(RX+=185/130)

15 Bar Facing Burpees

24/20 Cal Row (RX+= Ski)

Metcon (AMRAP – Reps)

4 Sets-

“Smooth/Repeatable” set of Wide Grip Empty Barbell Curls

Metcon (No Measure)

“AFTER PARTY”-

1)EMOM 9 Minutes – Rotate

1 – 12 Left Leg Pistols

2 – 12 Right Leg Pistols

3 – 12 Alternating Pistols

Directly into

EMOM 2 Minutes – Rotate

1 – Max Left Leg Pistols

2 – Max Right Leg Pistols

2)Until 40 Shoulder to Overhead are complete

AMRAP 2 Minutes

50 Double Unders

15 Toes to Bar

Max Shoulder to OH in remaining time (135/95)(RX+=185/130)

Rest 1:00

3)FrontSquat

4×4 @70%

4)Power Snatch-

4×1 (95%+), 7×1 (90%+), 8×2 (80-90%)

**Pick one rep scheme depending on how you feel today

5)AMRAP 4:00 x 5

Run 400m

Max Distance C2 Bike in Remaining time

Rest 2:00