Elite Wellness – CrossFit

Metcon (Time)

For Time

100ft HS Walk

3/2.5k Bike

20 Front Rack Lunge (115/80)

*Rest 1:00

20 Front Rack Lunge (115/80)

10 Squat Snatches (115/80)

*Rest 1:00

20 Squat Snatches (115/80)

*Rest 1:00

60 HSPU

*Rest 1:00

40 HSPU
RX+= (155/110)

Metcon (No Measure)

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

1)Front Squat

5×70%, 5×75%, 5×80%

4×72.5%, 4×77.5%, 4×82.5%

3×75%, 3×80%, 3×85%

2)5 Rounds

6 Heavy Devil’s Press

Rest as needed to stay heavy and smooth.

3)For Completion

Accumulate 400m of Front Rack Barbell Carry (light load)

Accumulate 2:00 of External Rotation Ring Holds

4)2 Rounds for Meters

1:00 Ski @Forever Pace

1:00 Row @Sustain Pace

1:00 Bike @Reach Pace

1:00 Row @Forever Pace

1:00 Bike @Sustain Pace

1:00 Ski @Reach Pace

1:00 Bike @Forever Pace

1:00 Ski @Sustain Pace

1:00 Row @Reach Pace