Elite Wellness – CrossFit

Back Rack Lunge (3×10)

*5 each leg

Metcon (Time)

Every 2min until 50 Burpee Box Jump Overs are Completed:

12/9 Cal Row

10 Deadlift (225/160)

MAX Burpee Box Jump Overs (24/20) remaining time
*Rest 1min between rounds

Metcon (No Measure)

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

1)For Completion

Every 3:00 for 15:00

12 Single Arm Bent Over DB Row (6 per arm, heavy load)

12 Sandbag Bear Hug Squats

Plank DB Pull Through accumulation in remaining time

2)For Time


Unbroken Toes to Bar

3)For Time

Run 200m

Rest 1:00

Run 400m

Rest 2:00

Run 800m

Rest 3:00

Run 1,200m

Rest 4:00

Run 1,600m

Rest 5:00

Run 2,000m