Elite Wellness – CrossFit

Snatch Grip Deadlift (7×2)

*All sets 105-115% of 1RM

Metcon (Time)

2 Rounds:

10 Wall Walks

50 Wallballs (20/14)

Metcon (No Measure)

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

1)AMRAP 8 Minutes

Sets of 12 UB Toes to Bar

2)AMRAP 6 Minutes x 5

40/32 Calorie Bike

Max 400m Shuttle Run in remaining time (200m out and back)

Rest 2:00 between efforts

3)Until you Reach 50 Thrusters

EMOM – Rotating Movements

15 Lateral Burpees Over Bar

3 Rope Climbs

1 Max rep set of Thrusters 135/100lbs

12 minute cap

4)3 rounds:

1 Set of UB Supinated Grip Chin Up*

20 V Ups

2:00 Banded March

Rest 1:00