Elite Wellness – CrossFit

Metcon (Time)

For Time

5 Rounds

18 Burpee Box Jump Overs 24/20″

18 Thrusters 95/70lbs
*Rest 2min between rounds

Back Rack Lunge (5×8 (4 reps each leg))

*If extra time in class (Optional)

*Build in weight as long as movement is smooth

Metcon (No Measure)

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

1)AMRAP 8 Minutes

24/20 Calorie Ski


5 Rounds

12 Chest to Bar Pull Ups

12 Deadlift 225/155lbs


Max Calorie Ski in remaining time

2)For Completion

2 Rounds

Big Set of Strict HSPU

Rest 3:00

Big Set of 2″ Deficit Kipping HSPU

Rest 6:00

3)For Time

2/1.6K Bike

175 Double Unders

2/1.6K Bike

150 Double Unders

2/1.6K Bike

125 Double Unders

2/1.6K Bike

100 Double Unders

2/1.6K Bike

4)For Completion

EMOM 12 Minutes

1- 12 Pause GHD Hip Extensions*

2- 20 Empty Barbell Curls

3- Wall Sit – Hold Plate Straight Out (25-45#)

*Pause 3 seconds at parallel