Elite Wellness – CrossFit
Metcon (Weight)
EMOM 10 Minutes
4 Touch and Go Snatch
*Goal for last set is to be between 75-80%
*Power or Squat you choose!
Metcon (AMRAP – Reps)
AMRAP 7 Minutes – Climb DOWN the ladder
12 DB Thrusters 60/40lbs
12 Lat Burpees Over DB
12 Chest to Bar Pull Ups
10 DB Thrusters 60/40lbs
10 Lat Burpees Over DB
10 Chest to Bar Pull Ups
8 DB Thrusters 60/40lbs
8 Lat Burpees Over DB
8 Chest to Bar Pull Ups
….
*Keep going all the way to 2 reps of each
*If the 2’s are completed start back at the top : )
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Time
Run 8k at the following paces:
2:00 @ Forever Pace
1:00 @ Reach Pace
2:00 @ Forever Pace
1:00 @ Sustain Pace
2)For Completion
EMOM (16 Rep Cap)
2 Legless Rope Climbs
Rest 1:00 every time you fail a rep or think you should skip a round
3)For Completion
AMRAP 3 Minutes x 3
20 Medball GHD Sit Ups
into
Wall Sit remainder of time (holding medball)
Rest 2:00 between AMRAPs
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