Elite Wellness – CrossFit
Metcon (Weight)
EMOM 9 Minutes
Min 1- 6/6 Single Arm DB Bench Press
Min 2- 12 Dual DB RDL (with same DB set)
Min 3- 18 Alt. V-Ups
Metcon (2 Rounds for reps)
AMRAP 4 Minutes x 2
10 Clean and Jerk 140/100lbs
20/15 Calorie Row
20 Toes to Bar
Rest 3:00
*Start new on the second AMRAP
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)4 Rounds
10 Alternating Pistols
10 Left Leg Pistols
10 Right Leg Pistols
Rest 2:00
2)8 Rounds
200m Sandbag Run 70/50lbs
20 KB Swings 53/35lbs
30′ HS Walk
3)3 Rounds
20 Thrusters
Rest 2:00
4)Until you Reach 200/180 Calories:
Ski for Calories in 2:00
Rest 2:00
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