Elite Wellness – CrossFit
Clean Grip Deadlift (7×2)
*All sets between 95-105% of 1RM Clean
*Take time on each rep and feel out your positions!
Metcon (AMRAP – Rounds and Reps)
Every 3 Minutes Until Failure
Row 16/13 Calories
13 Front Squats 115/80lbs
2 Muscle Ups
*Add 2 Muscle Ups each round.
*Cap= 5 Rounds
Metcon (No Measure)
“AFTER PARTY” Complete 0-3 of the following:
1)4 Rounds
1:45 Bike @ 50-55 RPMs
1:45 Bike @ 55-60 RPMs
1:45 Bike @ 60+ RPMs
Rest 1:45
2)EMOM 12 Minutes, rotating:
1- :30 Strict Toes to Bar*
2- 25 DB Strict Press (light weight, speedy reps)
3- Lunge Hold right
4- Lunge Hold left
3)AMRAP 9 Minutes
15 Burpee Box Jump Overs* 24/20″
20 Alternating Pistols
25 GHD Sit Ups
4)3 Rounds
10 Devils Press AHAP
Rest 3:00
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