Elite Wellness – CrossFit

Deadlift (1×4)

*Build to 1 Rep @80-90%

-then

1×6 @ 65%

1×5 @75%

1×4 @85%

Metcon (Weight)

3 Rounds-

12 Kneeling DB Woodchops (L)

1min Heavy Sandbag Hold or DB Farmer’s Hold

12 Kneeling DB Woodchops (R)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)AMRAP 1:30 x 6

0.4/0.3k Air Bike

Max Wallballs 30/20lbs to 10/9′ in remaining time

Rest 3:00

2)Until you reach 18/14 Reps:

AMRAP 1:00

Legless Rope Climbs

Rest 3:00

AMRAP 2:00

Legless Rope Climbs

Rest 3:00

AMRAP 3:00

Legless Rope Climbs

Rest 3:00

*and so on

3)For Time:

30 Bar Facing Burpees

90 Heavy Double Unders

30 Clean and Jerks (135/100)

4)For Time

Ski 1400/1200m

Rest 2:00

Ski 1600/1400m

Rest 2:00

Ski 1800/1600m

Rest 2:00

Ski 2000/1800m