Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Back Squat (Complete a set every 3min:
4×5 (80%))

Metcon (Time)

For Time:

15-12-9-6-3

Box Jump Overs (24/20)(30/24)

C2B

Metcon (No Measure)

“AFTER PARTY”-

1)AMRAP 3 Minutes x 4

550/500m Row

6 Deadlifts@70% of 1RM

Rest 2:00

2)3-5 Sets

1:00-2:00 Weighted Wall Sit

Rest 1:00-3:00

+

2-4 Sets

10-20 Perfect V-Ups

Rest 2:00-4:00

3)6 Rounds, each for reps of:

1 Smooth set of Wall Facing Strict HSPU

Rest 2:00

4)For Time: 14k Bike

Begin at 14k on a 3 damper

At 12k, switch to 7

At 11k, switch to 4

At 9k, switch to 9

At 8k, switch to 1

At 7k, switch to 10

At 6k, switch to 2

At 4.5k, switch to 8

At 2.5k, switch to 5

At 0.5k, switch to 6