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
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