Elite Wellness – CrossFit
Metcon (Weight)
Deadlift
5 @ 60-65%
4 @ 65-70%
3 @ 70-75%
2 @ 80-85%
1 @ 90-95%
Metcon (Time)
6 Rounds:
21/15 Cal Row
*Rest 2min between sets
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Weight
Bench Press
3 @55%
3 @65%
3@75%
AMRAP @85%*
*If you get 9 reps or less, rest 3:00 and repeat
2)For Time
50 GHD Sit Ups
100/80 Calorie Ski
40 GHD Sit Ups
80/64 Calorie Ski
30 GHD Sit Ups
60/48 Calorie Ski
3)For Completion
Every 3:00 Until Failure
2 UB Muscle Ups*
*Add 2/1 Reps every round
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