Elite Wellness – CrossFit
Metcon (Time)
4 Rounds:
Run 400m
15 Sandbag Squats
30/25 Calorie Bike
15 Sandbag Squats
Rest 3:00
*RX+= 5 Rounds
Metcon (No Measure)
“After Party”- Complete 0-4 of the following:
1)8 Rounds
100m Ski
Rest 2:40
2)Every 3:00 for 24:00
3 Touch and Go Power Snatch
3)Push Press
10×3 @62.5%
4)AMRAP 12 Minutes – Climb the ladder
Run 100m
15 Toes to Bar
Run 200m
15 Toes to Bar
Run 300m
15 Toes to Bar (add 100m to run each round)
5)Until you reach 35 Reps:
Climb the ladder of unbroken muscle ups
1-2-3-etc (MAX is 7 reps of 8th set)
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