Elite Wellness – CrossFit
Metcon (Weight)
Front Squat
5 @ 72.5%
4 @ 77.5%
3 @ 82.5%
5 @ 75%
4 @ 80%
3 @ 85%
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Minutes
10 KB Goblet Lunge Steps 70/53lbs
10 KB Snatch 70/53lbs
10 Box Jump 24/20
Rest 2:30
AMRAP 3 Minutes
*Pick up where you left off
Metcon (No Measure)
“AFTER PARTY” (Complete 0-2 of the following):
1)4 Rounds
Max UB Muscle Ups
Rest 3:00
2)15 Rounds
1:15 Ski for Meters
Rest :45
3)EMOM 5 Minutes
:20 GHD Sit Up Hold
(rest the remainder of the minute)
into
EMOM 5 Minutes
8 Good Mornings (VERY light load)
Metcon (No Measure)
“AFTER PARTY” (Complete 0-2 of the following):
1)4 Rounds
Max UB Muscle Ups
Rest 3:00
2)15 Rounds
1:15 Ski for Meters
Rest :45
3)EMOM 5 Minutes
:20 GHD Sit Up Hold
(rest the remainder of the minute)
into
EMOM 5 Minutes
8 Good Mornings (VERY light load)
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