CrossFit – Wed, Sep 6

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Front Squat (1×80%, 3×82.5%, 3×80%, 3×77.5%, 3×75%, 3×72.5%, 3×70%, 3×67.5%)

*1k recovery bike between sets

**Log 80%

Metcon (No Measure)

Optional- 4 Sets:

Plate Pinch Hold (Both hands)

(repeatable times)

Metcon (No Measure)

“AFTER PARTY”-

1)AMRAP 2 minutes x 3

3 UB Bar Muscle Ups

6 UB Chest to Bar Pull Ups

Rest 3:00

2)3 Rounds, each for time of:

250/225 Calorie Machine

Rest 1:30 between rounds

*rotate machines every 2min until total calories are completed (Row-C2 Bike-Ski)

3)3 Rounds

100′ Sled Push AHAP*

Walk 300m

5 Sandbag Clean to Box 200/150lbs

Walk 300m

*box is at shoulder height

4)5 Sets- on rings

4-6 Skin the Cats