Saturday

Elite Wellness – CrossFitMetcon (Weight)Every 3 Minutes for 21 Minutes 1K/850m Bike @ Sustain Pace 3 Hang Squat Snatch*Snatches are meant to be heavy but unbroken. If you’re missing, it’s too heavy. *Rest remaining timeMetcon (No Measure)”AFTER...

Saturday

Elite Wellness – FITMetcon (No Measure)”Deck of Cards” Hearts= Push -Ups Diamonds= Goblet Squats Clubs= Box Jumps Spades= SA KB S2O (complete reps on both sides) Joker= 15 Burpees*Card value determines the number of...

Friday

Elite Wellness – FITMetcon (Time)For Time: 100/80 Cal Bike 100 KB Swings (53/35) 100 Wallballs (20/14)

Friday

Elite Wellness – CrossFitDeadlift (1×1)Deadlift (4×5)*Tempo- (x/x/5/x) *Weight- 60% of 1RM