Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes:

300m Run (together)

20 Power Cleans

30 Cal Bike

20 Box Jumps (30/24)
*Barbell Weight (135/95)

*Dumbbell Weight (50/35)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)4 Rounds

1 Smooth Set of Strict HSPU*

Then

1 Max Set of Strict HSPU*

Rest 3:00 Between all sets

2)For Time

3 Rope Climbs

21 Front Squats 135/100bs

Rest 1:00

3 Rope Climbs

18 Front Squats 185/130lbs

Rest 1:00

3 Rope Climbs

15 Front Squats 225/160lbs

Rest 1:00

3 Rope Climbs

12 Front Squats 255/180lbs

Rest 1:00

3 Rope Climbs

9 Front Squats 275/190lbs

14 minute cap

3)10 Rounds

5 Deadlifts 205/145lbs

10 Bar Facing Burpees

5 Deadlifts 205/145lbs

35 Double Unders

4)3 Rounds:

100′ Backward Sled Drag

20 GHD Sit Ups

:30 L-Sit Hold

5)Snatch

Build to a 3RM