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%