CrossFit – Wed, Mar 15

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

Until 60 Snatches are Completed:

15 Wallballs (20/14)

15/12 Cal Bike

MAX Touch and Go Power Snatches (95/65)
*Rest 2min after each set of snatches

**4 Round Cap

Metcon (Weight)

If time allows-

Front Squat+Split Jerk

4×3 (70% of 1RM Jerk)

Metcon (No Measure)

“AFTER PARTY”-

1)Death by Legless Rope Climbs x3

EMOM Until Failure

1 Legless Rope Climb

*Complete 3 cycles of this

**Rest 3min between cycles

2)Overhead Squat-

4×1 (95%+), 7×1 (90%+), 8×2 (80-90%)

*Pick a rep scheme based off how you feel today

3)For Time

400m Run

200m Farmers Carry (50/35)

400m Run

200m Farmers Carry (50/35)

400m Run

200m Farmers Carry (50/35)

400m Run

4)8 Rounds

Run 800m

Rest 2:30

5)4 Sets-

Wall Facing HS Hold (repeatable times)