Elite Wellness – CrossFit

Metcon (Weight)

Every :90 for 5 Sets:

1 Power Clean+1 Hang Power Clean
*Try to stay 75%+ of 1RM

*4:15pm class will be doing first portion of FIT

*No 5:15 or 6:15pm class (come hangout at Tribe Fitness for our throwdown

Metcon (Time)

For Time:

30-20-10

T2B

20-18-16

DB Front Rack Lunges (50/35)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)For Time

5 Push Press 155/105lbs

30′ HS Walk

10 Lateral Burpees Over Bar

10 Push Press 155/105lbs

60′ HS Walk

Rest 2:00

20 Lateral Burpees Over Bar

15 Push Press 155/105lbs

90′ HS Walk

30 Lateral Burpees Over Bar

Rest 2:00

10 Push Press 155/105lbs

60′ HS Walk

20 Lateral Burpees Over Bar

5 Push Press 155/105lbs

30′ HS Walk

10 Lateral Burpees Over Bar

2) For Rounds and Reps

AMRAP 30 Minutes

10/7 Calorie C2 Bike

10 DB Deadlifts 70s/50s

10/7 Calorie C2 Bike

*Rest 1:00

3)For Weight

Back Squat

5 @50%

5 @60%

5 @70%

AMRAP @80%*

*If you get 9 reps or less, rest 3:00 and repeat

4)For Completion

Accumulate 6:00 of Banded Marching

while bear hugging a medball (20/14lbs)