Elite Wellness – CrossFit
Mid Hang Snatch (1×3)
*Complete a set every 2min for 6 sets
*Log heaviest set
Metcon (AMRAP – Reps)
AMRAP 10 Minutes:
MAX Burpee Box Jump Overs (20″)
*Starting @ 0:00 mark:
6/4 Cal Bike every minute
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)Back Squat
3×10 60-70%
2)For Reps
7:00 Max Calorie Row
7:00 Max Calorie Bike
Rest 1:30
5:00 Max Calorie Bike
5:00 Max Calorie Row
Rest 1:30
3:00 Max Calorie Row
3:00 Max Calorie Bike
Rest 1:30
3:00 Max Calorie Bike
3:00 Max Calorie Row
Rest 1:30
5:00 Max Calorie Row
5:00 Max Calorie Bike
Rest 1:30
7:00 Max Calorie Bike
7:00 Max Calorie Row
3)For Time
30 Double DB Front Squats 70s/50s
30 Strict HSPU
90 Double Unders
Rest 2:00
20 Double DB Front Squats 70s/50s
20 Strict HSPU
60 Double Unders
Rest 1:00
10 Double DB Front Squats 70s/50s
10 Strict HSPU
30 Double Unders
4)EMOM 10 Minutes
1 Legless Rope Climb AFAP
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