Elite Wellness – CrossFit
Metcon (AMRAP – Reps)
Front Squat
3×10 @65%
1xAMRAP* @65%
Metcon (Time)
9 Rounds
9/7 Calorie Row
9 Deadlifts 205/145lbs
Metcon (No Measure)
“AFTER PARTY”- Complete 0-4 of the following:
1)3 Rounds
2:00 Steady Backwards Sled Drag
2:00 Recovery Bike/Walk
2) For Time
80 Calorie Ski @ Sustain Pace
Rest 5:00
Then
3 Rounds
80 Calorie Ski @ Sustain Pace -150/100 cal/hr
Rest 2:30
3)4 Rounds
1 Smooth Set of Strict HSPU
Then
1 Max Set of Strict HSPU
Rest 3:00 Between all sets
4)3 Rounds:
10 DB Hollow Lifts
into
Max DB Head Hold
5)10 Rounds
Run 200m
3 Muscle Ups
Run 200m
3 Muscle Ups
Rest 2:00
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