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
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