Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Weight)

Every 2 Minutes for 5 Sets-

3 Mid Hang Snatch

-directly into-

Every 2 Minutes for 3Sets-

2 Low Hang Snatch

-directly into-

Every 2 Minutes for 3 Sets-

1 Full Snatch
*Each sections flows right into the next

**Build in weight as form allows

Metcon (AMRAP – Reps)

AMRAP 5 Minutes- SPRINT!!!

15 sHSPU

600m Run (RX+=800m Run)

*MAX sHSPU in remaining time
*Scale opening reps and run distance to ensure some reps during MAX set

Metcon (No Measure)


1)3 Rounds

1400/1250m Ski

Rest 2:30

2)3 Rounds

16 UB Chest to Bar Pull Ups

9 UB Bar Muscle Ups

Rest 2-4 minutes

3)4 Sets-

Smooth set of Seated DB Good Mornings

4)5 Sets-

Smooth Weighted Planks

(maintain time domain)