Sunday

Elite Wellness – FITMetcon (Time)For Time: 8-16-24-32-24-16-8 Wallballs 100-200-300-400-300-200-100m Run 1-2-3-4-3-2-1 Rope Climbs

Saturday

Elite Wellness – FITMetcon (Distance)For Time: Min 1-8: 1k Row 25 Devil’s Press Min 10-18: 800m Run 50 Pull ups Min 20-28 MAX Distance Bike

Saturday

Elite Wellness – CrossFitMetcon (Weight)Every 2 Minutes for 5 Sets: 2 Snatch Complex @ 75%*Complex= 1 Mid hang Snatch+2 Full SnatchMetcon (AMRAP – Rounds and Reps)AMRAP 15 Minutes 250m Row 50 Double Unders 12 Wallballs (20/14)Metcon (No...

Friday

Elite Wellness – FITMetcon (Weight)4 Rounds: :20sec KB Floor Press :20sec Static Hold w/KB :20sec KB Floor Press (Slow)Metcon (AMRAP – Rounds and Reps)AMRAP 12 Minutes: 5-10-15-20-25… Hang DB Clean & Jerk Box...

Friday

Elite Wellness – CrossFitFront Squat (5×3)*Complete a set every 3min *Pause 2-3sec on each rep (in bottom) *Start around 65% and build as form allowsMetcon (Time)3 Rounds: 600m Run 15 OHS (115/80)Metcon (No Measure)”AFTER PARTY”- Complete...