Elite Wellness – CrossFit
Deadlift (1×4)
Sets at: Touch & Go
1×6 60-65%
1×5 70-75%
1×4 80-85%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Clean & Jerks (155/110)
20/15 Cal Row
5 Front Squats
*Rest :30
RX+= 205/140
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)3 Rounds
2:00 Steady Forwards Sled Drag
2:00 Recovery Bike/Walk
2)2 Rounds
150 Calorie Ski
Rest 3:30
3)Until you reach 45 Reps:
Climb the ladder of unbroken muscle ups
1-2-3-etc
Once you reach a set you cannot complete – Rest 3:00 and start over
4)3 Sets:
15 Bent Over DB Rows
Max Effort LSit Hold
Rest as needed
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