Elite Wellness – CrossFit

Split Jerk (1×1)

*Complete as an EMOM

*Start at 60% and add 10lbs until failure

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes:

35/28 Cal Bike

20 Deadlifts (275/195)(RX+=305/205)

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)Back Squat

Build to a 1RM

2)AMRAP 24 Minutes

20 Wallballs 20/14lbs to 10/9′

300/240m Row

40 Double Unders

3)4 Rounds

6 Devils Presses 60s/40s

60m Empty Sled Shuttle (30m out and back)

20 Handstand Push Ups

Rest 3:00

4)Legless Rope Climbs