Elite Wellness – CrossFit

Deadlift (1×1)

*Complete each rep scheme:

1×6 @65%

1×5 @75%

1×4 @85%

1×1 @95%

Metcon (3 Rounds for time)

Every 4min for 12 Minutes:

100m Row

20/15 Cal Bike

100m Row
*Push the pace!!!

Metcon (No Measure)

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

1)For Time

300 Double Unders

60 Toes to Bar

60/50 Calorie Row

60 Sandbag to Shoulder 100/70lbs

60 Box Jump ATWOs 24/20″

60 Chest to Bar Pull Ups

60′ Sled Push, Heavy!!!!

2)For Completion

Handstand Walk Simulator

All unbroken

20-25-30-35-40-35-30-25-20 Foot Handstand Walk

3)For Completion

Every 3:00 for 15:00

14 Back Rack Box Step Up (7 per leg; moderate light load)

:30 L-Sit Hold

Noes and Toes HS Hold in remaining time (break as needed)

4)For Time

3 Rope Climbs

18 Lateral Bar Burpees

3 Rope Climbs

18 DB Thrusters 50s/35s

Rest 3:00

3 Rope Climbs

16 Lateral Bar Burpees

3 Rope Climbs

16 DB Thrusters 50s/35s

Rest 2:30

2 Rope Climbs

14 Lateral Bar Burpees

2 Rope Climbs

14 DB Thrusters 50s/35s

Rest 2:00

2 Rope Climbs

12 Lateral Bar Burpees

2 Rope Climbs

12 DB Thrusters 50s/35s

Rest 1:30

1 Rope Climb

10 Lateral Bar Burpees

1 Rope Climb

10 DB Thrusters 50s/35s

Rest 1:00

1 Rope Climb

8 Lateral Bar Burpees

1 Rope Climb

8 DB Thrusters 50s/35s