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.
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