Elite Wellness – CrossFit

Clean Grip Deadlift (6×3)

*All sets at 95-105% of 1RM Clean

Metcon (Time)

4 Rounds:

9 Box Jump Overs (30/24)

6 Clean and Jerk (135/95)(RX+=165/115)

3 Rope Climbs

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)8 Rounds

0.5k Bike

10 Deficit HSPU 8/6″

Rest 2:00

2)For Time, Climbing the Ladder Until 12/10K Row is Completed:

1:00 Max Distance Row

Rest 1:00

2:00 Max Distance Row

Rest 1:00

3:00 Max Distance Row

Rest 1:00

4:00 Row, 1:00 rest, 5/1, 6/1, etc.

3)3 Rounds

30 KB Snatch 70/53lbs*

Rest 3:00