Elite Wellness – CrossFit

Back Rack Lunge (3×12)

*Complete 6 reps each leg (12 total)

*Build throughout sets

Metcon (AMRAP – Reps)

EMOM 12 Minutes

Min 1-15/12 Calorie Row

Min 2- 6 Deadlift 275/195lbs

Min 3- Max Lateral Burpees Over bar

Metcon (No Measure)

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

1)Until you reach 50/40 reps:

1 Max rep Unbroken Set of Muscle Ups

Rest 3:00

2)Every 3:00 for 15:00

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

12 Sand Bag Bear Hug Walking Lunge Steps (6 per leg)

Plank DB Pull Through accumulation in remaining time

3)6 Rounds

200/175m Ski

Rest 5:00