Elite Wellness – CrossFit
Metcon (Weight)
Squat Clean
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
Metcon (Time)
For Time
40-30-20
Bike Calories (30-20-10 calories for women)
20-15-10
Hang Power Snatch 75/55lbs
Metcon (No Measure)
“AFTER PARTY”- Complete 0- of the following:
1)For Completion
30 Muscle Ups
*Rest 3:00 Every time you break
2)For Completion
EMOM 12 Minutes
1- 15 Medball GHD Sit Up
2- Single Leg RDLs w/ DB (alt legs each round)
3)AMRAP 10 Minutes
1000m Bike
400m Ski
Rest 2:30
AMRAP 15 Minutes
500m Bike
250m Ski
750m Bike
350m Ski
Rest 2:30
AMRAP 20 Minutes
1000m Bike
500m Ski
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