Elite Wellness – CrossFit

Split Jerk (1×3)

5×65%

4×70%

3×75%

5×70%

4×75%

3×80%

Metcon (Time)

For Time: 2 Rounds

30 KB Swings (53/35)

12 Muscle Ups

30 Goblet Hold Lunge Steps (53/35)
*RX+= (70/53)

Metcon (No Measure)

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

1)5 Rounds

30 Alternating DB Box Step Ups 55/40lbs

20 Rower Facing Burpees

500/450m Row

Rest :90

2)Back Squat

5×5 @72.5%

3)AMRAP 1:30 x 7

200m Run

Max Rep Double DB Snatch 50s/35s

Rest 2:30

4)For Completion

Legless Rope Climbs

2×2

Then

7×1

Rest as needed to prioritize speed on all sets.