CrossFit – Wed, Nov 1

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (4 Rounds for time)

4 Rounds:

40/25 Cal Bike

7 Deadlifts (55% of 1RM)
*Rest 3min between rounds

*Log time for each round

Metcon (No Measure)

“AFTER PARTY”-

1)Back Squat

1×75%, 5×70%, 4×75%, 3×80%, 4×80%, 3×85%

2)7 Rounds, each for time:

Run 800m

Rest 2:30

3)Each “ladder” for load:

2-4-6-8-10

Double KB Swing

Rest 2:00

4-6-8-10

Double KB Swing

Rest 2:00

6-8-10

Double KB Swing AHAP

(all are russian swings)

4)AMRAP 5 Minutes

10 Lateral Bar Burpees

10 Chest to Bar Pull Ups

10 Push Press 115/80lbs

5)3-5 Sets

1:00-1:30 Backwards Facing Sled Pull

Rest 1:00-3:00