Elite Wellness – CrossFit
Metcon (Weight)
Every 4 Minutes for 12 Minutes: Complete 1 Complex
4 Hang Power Cleans
4 Push Jerk
3 Hang Power Cleans
3 Push Jerk
2 Hang Power Cleans
2 Push Jerk
*Hold onto the bar the entire time : )
Metcon (AMRAP – Rounds and Reps)
AMRAPx13:
100′ Sandbag Carry
10 Weighted Sit Ups (RX+= GHD)
*Add 5 reps to Sit Ups/GHD every round
Metcon (No Measure)
“AFTER PARTY”- Complete 0-4 of the following:
1)For Time
Every 4 Minutes for 24 Minutes
50′ DB Front Rack/OH Lunge* 50s/35s
25 Wallballs 20/14lbs to 10′
100 Double Unders
2)For Time
3 Rounds
36/24 Calorie Ski
Rest 6:00
3)For Completion
12-9-6
Rope Climbs
Rest 3:00 between rounds
4)For Completion
EMOM 10 Minutes
1- 10 Plank Transitions + 5 V Ups
2- 5 V Ups + 10 Plank Transitions
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