CrossFit – Wed, Nov 22

by | Nov 21, 2023 | Uncategorized

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (3 Rounds for time)

3 Rounds:

.8/.7k Bike

16 C2B

7 Deadlifts (60% of 1RM)

16 C2B

7 Deadlifts
*Rest 4min between rounds

*Log time for each round

Metcon (Weight)

Optional: if time

3-5 sets: 1-1:30min Dbl KB Front Rack Hold

Metcon (No Measure)

“AFETR PARTY”-

1)Every 2:30 for 15:00 (6 rounds)

4 Vested Rope Climbs

Echo Bike @ Forever Pace in Remaining Time

2)AMRAP 5 Minutes x 5

C2 Bike Calories

Rest 2:00

3)Back Squat-

1×82.5%, 4×77.5%, 3×82.5%, 2×85%, 3×87.5%, 2×90%

*Bike 3min between sets

4)AMRAP 12 Minutes

200m Sandbag Carry 150/100lbs

10 Sandbag Get Overs 150/100lbs to 40″