Elite Wellness – CrossFit
Clean (7×2)
*All sets at 90%
Metcon (No Measure)
3 Rounds: (optional if time)
12 Half Kneeling DB Woodchop (left)
1min Sandbag Bear Hug Hold
12 Kneeling DB Woodchop (right)
Metcon (No Measure)
“AFTER PARTY”- Complete 0-4 of the following-
1)4 Rounds
1 Smooth Set of 2″ Deficit Strict HSPU
Then
1 Max Set of 2″ Deficit Strict HSPU
Rest 3:00 Between all sets
2)AMRAP 5:00
Bike Calories
Rest 3:00
AMRAP 4:30
Bike Calories
Rest 4:00
AMRAP 4:00
Bike Calories
3)AMRAP 7 Minutes x 2
7 Box Jump Overs 40/36″
7 Bar Muscle Ups
7 DB Shoulder to OH 70s/50s
Rest 7:00 (start new on second AMRAP)
4)Barbell Front Rack Walking Lunge Steps
2×20
2×10
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