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
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