Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (No Measure)

Every :90sec for 15min- (alt. movements)

1- 12 C2B

2- 8 Bar Muscle Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

100ft Farmers Carry (Heavy)

4 Deadlifts @ 75% of 1RM

200m Run

Metcon (No Measure)

“AFTER PARTY”-

1)Back Squat

1×80%

-then 3 reps at each %-

75%, 72.5%, 70%, 67.5%, 65%, 62.5%, 60%

2)3 Rounds, each for time:

5,500/5,000m C2 Bike

Rest 1:00

3)4-6 Sets

:30-:90 Seated Barbell OH Press Hold

Rest 1:00-2:00

4)4 Rounds for time:

Swim 100m

16 DB Hang Snatch 60/40lbs (8/8)