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
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