Elite Wellness – CrossFit

Metcon (Weight)

Deadlift

5×60%

4×65%

3×70%

2×80%

1×90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

12 Calorie Row

12 HSPU

12 KB Snatch 70/53lbs

*Rest 2:30

AMRAP 5 Minutes
*Continue where you left on in first AMRAP

Metcon (No Measure)

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

1)Every 3 Minutes for 36 Minutes

20/15 Calorie Bike

2)Every 4min for 5 Rounds:

MAX Set of Muscle Ups+1 (MU+1= 1MU+1 Extra Dip)

3)EMOM 10 Minutes

Min 1- 12 Cossack Squats

Min 2- 20 Hip Extensions