Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Front Squat (1×1)
*Build to a 1RM for the day
Metcon (Time)
For Time:
25/20 Cal Bike
150 Double Unders (100 Heavy Rope)
20/16 Cal Bike
125 Double Unders (75 Heavy)
15/12 Cal Bike
100 Double Unders (50 Heavy Rope)
*If folks need more time for squats let them continue.
**For the people finished they can run this
***10min Cap
Metcon (No Measure)
“AFTER PARTY”-
1)AMRAP 3:00 x 8
C2 Bike Calories
Rest 2:30
2)Hang Power Clean (Hang of your choice)
4×1 (95%+), 7×1 (90%+), 8×2 (80-90%)
**Choose a rep scheme based on how you feel today
3)EMOM 6 Minutes – Rotate
1 – 10 Left Leg Pistols
2 – 10 Right Leg Pistols
3 – 10 Alternating Pistols
Directly into
EMOM 3 Minutes – Rotate
1 – Max Left Leg Pistols
2 – Max Right Leg Pistols
3 – Max Alternating Pistols
4)AMRAP 20 Minutes
75/55 pound Snatch, 30 reps
135/95 pound Snatch, 30 reps
165/115 pound Snatch, 30 reps
210/135 pound Snatch, as many reps as possible
***Rest 1min every time you “rest” and drop a bar
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