Elite Wellness – CrossFit
Metcon (Time)
For Time
1k Row
Then
5 Rounds
25 Pull Ups
7 Push Jerk 135/95lbs
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)Every 2:00 for 8:00
3 Front Squats + 1 Split Jerk
then,
Every 2:00 for 6:00
2 Front Squats + 1 Split Jerk
then,
Every 2:00 for 4:00
1 Front Squat + 1 Split Jerk
2)For Weight
Every 4 Minutes for 12 Minutes
1:00 UB Farmers Hold AHAP
then, @ 12:00:
Max Duration Hold With Same Weight
3)For Rounds and Reps
AMRAP 9 Minutes
40/32 Calorie Ski
30 GHD Sit Ups
20 Box Jump Overs 30/24″
Rest 2:00
AMRAP 7 Minutes
Rest 3:00
AMRAP 5 Minutes
Rest 3:00
AMRAP 3 Minutes
4)For Time
15 Rounds
Run 100m
10 Wallballs 30/20lbs to 10/9′
Rest :30
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