Elite Wellness – CrossFit
Metcon (Weight)
Every 1:30 for 6 Sets:
3 Mid Hang Cleans
Metcon (Time)
For Time
From 0:00 – 6:00
80 Wallballs (20/14)(RX+= 30/20)
From 6:00 – 12:00
40 Bar Facing Burpees
From 12:00 – 18:00
240 Double Unders
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)Bench Press
5 @40%
5 @50%
5 @60%
5 @75%
3 @80%
As many as you can @85%
2)Strict Press
3×10
3)AMRAP 16 Minutes
1 Legless Rope Climb
24 GHD Sit Ups
8 Box Jump Overs 40/36″
Rest :30
4)For Completion
EMOM 10 Minutes
1 Comfortable set of Muscle Ups
Pick a number you’re comfortable with and focus on a true skill based session.
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