Elite Wellness – CrossFit
Metcon (Weight)
EMOMx6:
3 High Hang Cleans
Metcon (Time)
3 Rounds
30 Single DB Step Ups (50/35)
30/24 Calorie Row
30 Alt. DB Hang Snatch (50/35)
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Time
15 Rounds
2 Box Jump Overs 48/40″
15′ HS Walk
6 Devils Press 40s/30s
15′ Handstand Walk
2)For Completion
2 Rounds
AMRAP 1 Minute
Sets of 3 Bar Muscle Ups
Rest 3:00
AMRAP 1 Minute
Sets of 6 CTB Pull Ups
Rest 3:00
3)For Completion
6 Rounds
80m Sprint (Rest as needed to maintain)
4)Strict Press
3×10
Build across sets, maintain speed.
5)Bench Press
5 @40%
5 @50%
3 @60%
3 @70%
3 @75%
then,
One max set @ 80%
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