Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 21 Minutes
15/12 Calorie C2 Bike
3 Power Cleans 225/160lbs
30′ HS Walk
Rest :30
Scaling Options:
Power Cleans: 185/125lbs
8 HSPU
Metcon (No Measure)
“AFTER PARTY”- Complete 0-5 of the following:
1)For Weight
Every 3:00 for 15:00
5 Pause Front Squats (start at 65% and build)
2)For Weight
Every 4:00 for 12:00
100m UB Famers Carry AHAP
@12:00
Max Distance UB With Same Weight
3)For Rounds and Reps
AMRAP 9 Minutes
9 Lateral Burpee Box Jump Overs 24/20″
9 Strict HSPU
4)For Time
2 Rounds
800m Run
Rest 4:00
into
3 Rounds
400m Run
Rest 3:00
into
4 Rounds
300m Run
Rest 2:30
5 Rounds
200m Run
Rest 2:00
5)For Completion
3×20 Chest to bar Pull Ups
Rest as needed between sets to stay unbroken
Rest 5:00
3×20 Toes to Bar
Rest as needed between sets to stay unbroken
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