Elite Wellness – CrossFit
Deadlift (1×4)
*Build to 1 Rep @80-90%
-then
1×6 @ 65%
1×5 @75%
1×4 @85%
Metcon (Weight)
3 Rounds-
12 Kneeling DB Woodchops (L)
1min Heavy Sandbag Hold or DB Farmer’s Hold
12 Kneeling DB Woodchops (R)
Metcon (No Measure)
“AFTER PARTY”- Complete 0-4 of the following:
1)AMRAP 1:30 x 6
0.4/0.3k Air Bike
Max Wallballs 30/20lbs to 10/9′ in remaining time
Rest 3:00
2)Until you reach 18/14 Reps:
AMRAP 1:00
Legless Rope Climbs
Rest 3:00
AMRAP 2:00
Legless Rope Climbs
Rest 3:00
AMRAP 3:00
Legless Rope Climbs
Rest 3:00
*and so on
3)For Time:
30 Bar Facing Burpees
90 Heavy Double Unders
30 Clean and Jerks (135/100)
4)For Time
Ski 1400/1200m
Rest 2:00
Ski 1600/1400m
Rest 2:00
Ski 1800/1600m
Rest 2:00
Ski 2000/1800m
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