Elite Wellness – CrossFit
Metcon (Weight)
Squat Snatch
4 @ 72.5%
3 @ 77.5%
2 @ 82.5%
4 @ 75%
3 @ 80%
2 @ 85%
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Minutes x 2
4 Deficit HSPU 4/2″
40 Double Unders
8 DB Snatch 60/40lbs
*Rest 2:00 between AMRAPs
*Continue where you left off after the rest.
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Time
Every 4 minutes until you reach 150 Wallballs:
Row 500/450m
Max rep Wallballs 30/20lbs to 10/9′ target in remaining time
2)For Completion
3 Rounds
100′ KB Front Rack Carry
into
Max Effort Noes and Toes HS Hold
Rest 2:00
3)For Completion
On a 50 Minute Running Clock:
4:00 Run (2 Minutes out and back)
1-2 Legless Rope Climbs
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