Elite Wellness – CrossFit
Metcon (Time)
For Time:
30 Front Squats 100/70lbs
40 Pull Ups
30 Thrusters 100/70lbs
*Rest 2min
25 Front Squats 100/70lbs
35 Chest to Bar Pull Ups
25 Thrusters 100/70lbs
*Rest 2min
20 Front Squats 100/70lbs
30 Bar Muscle Ups
20 Thrusters 100/70lbs
Metcon (No Measure)
Optional (if time)
3 Sets:
10 Seated DB Strict Press (moderate load)
15 Barbell Good Mornings (light load)
4 Wall Walks
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)4 Rounds
1 Smooth Set of Strict HSPU
Then
1 Max Set of Strict HSPU
Rest 3:00 Between all sets
2)For Time
2-3-4-5-6-7
Devil’s Press 60s/40s
Burpee Box Jump Over 30/24″
3)Option A
Every 1:30 Until Failure
2 Touch and Go Power Cleans (70%)
10 Round Cap
Option B
Every 1:30 Until Failure
2 Touch and Go Power Snatch (60%)
10 Round Cap
*Add 1 Rep Every Round. All rounds must be unbroken.
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