Elite Wellness – CrossFit

Metcon (Weight)

EMOMx12:

Min 1-4: 2 Mid Hang Snatch

Min 5-8: 2 Low Hang Snatch

Min 9-12: 2 Snatch (From Floor)
*4 sets of each position should be completed

Metcon (3 Rounds for time)

3 Rounds

100′ KB Front Rack Carry

into

Max Effort Noes and Toes HS Hold

Rest 2:00

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1)200 Double Unders

25 GHD Sit Ups

20 S-Arm DB Thrusters (50/35)(RX+ 70/50)

Rest 2:00

40 S-Arm DB Thrusters

Rest 2:00

25 GHD Sit Ups

20 Burpee Box Jump Overs 24/20″

Rest 2:00

20 Burpee Box Jump Overs 24/20″

25 GHD Sit Ups

5 Rope Climbs

Rest 2:00

10 Rope Climbs

Rest 2:00

5 Rope Climbs

25 GHD Sit Ups

200 Double Unders

2)2 Rounds

100′ Sandbag Lunge 100/70lbs

50/40 Calorie C2 Bike

Rest 3:00

50/40 Calorie C2 Bike

100′ Sandbag Lunge 100/70lbs

Rest 3:00