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
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