Elite Wellness – CrossFit

Metcon (No Measure)

Every 3:00 for 12:00

5 1 1/4 Sandbang Squats

20 DB Upright Rows (light load)

*Glute Bridge Hold in remaining time

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

25 DB Box Step Overs (50/35)(24/20)

100m Farmers Carry (50/35)

25 Hang Power Snatch (95/70)

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)Squat Clean

3 @ 70%

2 @ 75%

1 @ 80%

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

2)10 Rounds

5 Box Jump Overs 40/36″

5 Bar Muscle Ups

Rest :30

3)4 Rounds

:45 Ski

Rest 2:15

:45 Row

Rest 2:15

:45 Bike

Rest 2:15

:45 Row

Rest 2:15

4)4 Rounds

1 Smooth Set of Strict HSPU

Then

1 Max Set of Strict HSPU

Rest 3:00 Between all sets