Elite Wellness – CrossFit
Back Squat (1×3)
*Complete reps/percentages:
5 @ 72.5%
4 @ 77.5%
3 @ 82.5%
5 @ 75%
4 @ 80%
3 @ 85%
*Log your 85%
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Minutes
Run 400m
30 Air Squats
20 Muscle Ups
30 Air Squats
30 Jerks 135/100lbs
30 Air Squats
40 Deadlifts 225/160lbs
30 Air Squats
50 HSPU
30 Air Squats
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Time
Until you reach 10 rope climbs:
AMRAP 2 Minutes
Max Rope Climbs
Rest 1:00
2)For Weight
Every 3 Minutes for 15 Minutes
4 Tempo Pull Squat Snatch
3)For Time
Until 400/360 Calories are Skied:
AMRAP 2:30
Max Calorie Ski
Rest :30
AMRAP 2:00
Max Calorie Ski
Rest 1:00
AMRAP 1:30
Max Calorie Ski
Rest 1:30
4)For Time
100′ Sandbag Lunge 150/100lbs
Rest :90
30 Sandbag Squats
Rest :90
100′ Sandbag Sprint
Rest :90
20 Sandbag Cleans
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