Elite Wellness – CrossFit
Metcon (Weight)
Every :90 x 5 Sets
1 Power Clean + 1 Hang Power Clean
*All sets between 75-90%. Be Snappy!!
Metcon (Time)
For Time
Row 500m
5 Front Squat @80% (Clean MAX)
Rest 2:00
Row 400m
4 Front Squat @80%
Rest 2:00
Row 300m
3 Front Squat @80%
Rest 2:00
Row 200m
2 Front Squat @80%
*80% of 1RM Clean
*Comes from floor
Metcon (No Measure)
“AFTER PARTY”-Complete 0-3 of the following:
1)For Completion
10 Minutes Freestanding Handstand Practice
2)10 Rounds
50/40 Calorie C2 Bike @ Forever Pace
1-3 Muscle Up (RX+= Strict)
3)For Time
400m Sandbag Carry 150/100lbs
100′ HS Walk
40/32 Calorie Bike
30 Bar Muscle Ups
Run 800m
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