CrossFit – Wed, Nov 8

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

7 Rounds:

15 Burpee Box Jump Overs (24/20)

3 Deadlifts (70% of 1RM)
*Rest 2min between sets

Metcon (No Measure)

“AFTER PARTY”-

1)Back Squat

12×50%, 12×55%, AMRAP 60%

*Bike 3min between sets

2)3 Rounds, each for time:

175/160 Calorie C2 Bike

Rest 1:30

3)Every 2:00 for 12:00 – Alternating Movements (3 each)

15 Chest to Bar Pull Ups

10 Bar Muscle Ups

4)Every 4 Minutes for 16 Minutes

2/1.8K Air Bike

Max Rep Shoulder to Overhead (205/135)

*No rest between 4min windows

5)4-6 Sets

:30-:90 Heavy Sandbag Bear Hug Carry

Rest 1:00-2:00