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
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