Elite Wellness – CrossFit
Metcon (Weight)
Build to Heavy Complex (15min):
1 Hang Snatch
1 OH Squat
1 Squat Snatch
1 OH Squat
Metcon (Time)
For Time:
60 Wallballs (20/14)
10 Snatch (135/95)
60 Wallballs (20/14)
Metcon (No Measure)
“AFTER PARTY” (Complete 0-1 of the following):
A)Intervals- Bike
:15 Sprint for Calories
Rest 5:00
:20 Sprint for Calories
Rest 5:00
:30 Sprint for Calories
B)Skill – For Completion
EMOMx10
3/2 Muscle Ups
C)Accessory – For Completion
3 Sets
10 Barbell Sit Ups (empty bar)
30 DB Hamstring Curl (very light band, speedy reps)
MAX Chin Over Bar Hold
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