Elite Wellness – CrossFit
Deadlift (1×1)
*Complete reps at each percentage:
1×6 @70%
1×5 @80%
1×4 @90%
1×1 @100%+
Metcon (Time)
For Time:
40/30 Cal Bike
40 Hang Squat Cleans (95/70)
Metcon (No Measure)
“AFTER PARTY” Complete 0-3 of the following:
1)AMRAP 24 Minutes
300m Run
Rest 3:00
2)Until you reach 100 Toes to Bar:
1 Max Unbroken Set
Rest 3:00
3)AMRAP 25 Minutes
10 DB Snatch 70/50lbs
12 Chest to Bar Pull Ups
14 Calorie Ski
Rest 1:30
4)EMOM 16 Minutes
1- 12 Back Rack Box Step Up (6 per leg; moderate light load)
2- 10 Pike Compressions
3- ME 90 Degree Push Up Hover Hold
4- Rest
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