Elite Wellness – CrossFit

Metcon (Weight)

Every 3 Minutes for 21 Minutes

1K/850m Bike @ Sustain Pace

3 Hang Squat Snatch
*Snatches are meant to be heavy but unbroken. If you’re missing, it’s too heavy.

*Rest remaining time

Metcon (No Measure)

“AFTER PARTY” (Complete 0-2 of the following):


2 Front Squats (2/3/x/x)

B)Conditioning – For Rounds and Reps

AMRAP 8 Minutes

300m Farmer’s Carry 50s/35s

Row 750/650m

30 Double DB Snatches 50s/35s


For Time

24 Bar Facing Burpee

Rest 4:00

18 Bar Facing Burpees

Rest 3:00

18 Bar Facing Burpess

Rest 3:00

24 Bar Facing Burpees


Handstand Walk Practice (15min)