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
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