CrossFit – Wed, Nov 29

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Back Squat (10×60%
10×65%
AMRAPx70%)

*Bike 3min between sets

**Log reps and weight

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (No Measure)

“AFTER PARTY”-

1)5 rounds, each for time:

200m Sled Pull March

3 Deadlifts @ 75% of 1RM

60ft HS Walk (30/30)

Rest 2:00

2)5 Rounds, each set for reps (10 sets):

1 Big Set of Toes to Bar

1 Smooth Set of Chest to Bar Pull Ups

1K Echo Bike @ Forever Pace for rest

3)2-4 Sets

10-20 Strict HSPU

Rest 2:00-4:00

4)8 Rounds for time of:

1 Sandbag Bearhug Shuttle 200/150lbs

3 Muscle Ups

*Shuttle- 50′ Down/50′ Back