Elite Wellness – CrossFit
Clean (7×2)
*All sets at 85%
Metcon (AMRAP – Reps)
Optional: if time
3xMAX Hollow Rocks
*Rest 2min between sets
Metcon (No Measure)
“AFTER PARTY”- Complete 0-4 of the following:
1)For Completion
Accumulate 400m of Backward sled Drag (light load)
Accumulate 2:00 of External Ring Plank Hold
2)For Completion
Accumulate 3 easy sets of strict Muscle Ups (1-3 Reps)
Then
EMOM 10 Minutes
3-6 Kipping Muscle Ups
3)AMRAP 24 Minutes
Run 400m
Walk 200m
4)AMRAP 2 Minutes x 4
20 Sandbag Squats 100/70lbs
15 Toes to Bar
Max Bar Facing Burpees in remaining time
Rest 1:00
5)AMRAP 18 Minutes
500m C2 Bike
25′ Handstand Walk
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