Elite Wellness – CrossFit

Metcon (Time)

AMRAPx3 Minutes: (w/partner)

400/350m Row

6 Sandbag Cleans (Heavy)

MAX Burpees Over Row
*Partners alternate working athlete, 3 minutes on/3 minutes off until the team has completed 200 total burpees over the rower.

Metcon (No Measure)

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

1)For Time: (w/partner)(Switching after each 400m Run)

400 Calorie Bike

2)For Time: (w/partner)

100 HSPU (Non working partner in HS Hold)

3)For Weight: (w/partner)

20RM Front Squat (from floor)

*Partner 1 cleans the bar from the floor. Once stood up, partner 2 performs their first rep from the floor. Then athletes alternate reps until each athlete completes 10 reps. Once the second athlete finishes their last rep, both drop the bar.