Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (5 Rounds for time)

Every 5 Minutes x 5 Rounds:

1.5/1.2k Bike

1 Deadlift (85-90%)
*Rest remaining time in work window

*Log time for each round

Metcon (No Measure)

“AFTER PARTY”-

1)Back Squat

1×82.5%

0then 3 reps at each percentage:

77.5, 75, 72.5, 70, 67.5, 65, 62.5

*2min bike between sets

2)Each interval for reps:

AMRAP 15 Minutes

Calorie Row

Rest 1:30

AMRAP 8 Minutes

Calorie Row

Rest 2:00

AMRAP 5 Minutes

Calorie Row

3)AMRAP 1:00 (Until reaching 10 reps)

Max Peg Board Climbs

1K Echo Bike @ Forever Pace Between AMRAPs

4)5 rounds for time:

15 Box Jump Overs 36/28

10 Strict Chest to Wall HSPU

10 Axle Bar Hang Cleans 135/95

5)3-5 Sets

15-25 V-Ups