Elite Wellness – CrossFit
Metcon (Distance)
AMRAP 7 Minutes:
MAX Farmer Carry (53/35)
Metcon (Time)
For Time:
45 Toes to Bar
200m Sandbag Carry (100/75) (any style)
15 Chest to Bar Pull Ups
Rest 1:00
15 Chest to Bar Pull Ups
10 Sandbag Complex (100/75)
Rest 1:00
15 Sandbag Cleans (100/75)
*Sandbag complex= 1 Rep
(Lunge, Lunge, Squat)
RX+= (150/100)
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)Squat Clean
3×75%, 2×80%, 1×85%
3×80%, 2×85%, 1×90%
2)3 Rounds
30′ HS Walk
Up/Down Ramp
30′ HS Walk
Rest 1:00
30′ HS Walk
Up/Down Ramp
30′ HS Walk
3)3 Sets:
10 GHR
20 Russian Twists
Rest :90
4)For Time
Run 400m
Bike 2K
Run 800m
Walk 400m
Bike 2,000/1,800m
Run 800m
Bike 4,000/3,600m
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