Elite Wellness – CrossFit
Metcon (Weight)
EMOM 12 Minutes:
1-3: 4 High Hang Cleans
4-6: 3 Mid Hang Cleans
7-9: 2 Low Hang Cleans
10-12: 1 Clean
Metcon (Time)
3 Rounds:
30/25 Cal Row
20 Overhead Squats (115/80)
Metcon (No Measure)
“AFTER PARTY”- Complete 0-2 of the following:
1)Every 3 Minutes for 24 Minutes
125/100m Ski
2)EMOM 12 Minutes, rotating:
1- 8 Barbell Sit Ups (empty bar)
2- 30 DB Hamstring Curl (very light band, speedy reps)
3- Top of a Ring Row Hold (:45 cap)
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