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
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