Elite Wellness – CrossFit
Metcon (AMRAP – Rounds)
EMOM Until Failure (10min Cap)
3/2 Muscle Ups
RX+= 5/4
Metcon (No Measure)
EMOM 15 Minutes:
.2k Bike
10 Wallballs (20/14)
*if you fail a minute, take the entire next minute off
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Weight
Strict Press
5@70%
5@75%
Into
Push Press
3@70%
3@75%
3@80%
2)For Time
27 Deadlifts 225/155lbs
21 Deadlifts 275/185lbs
15 Deadlifts 325/215lbs
9 Deadlifts 375/245lbs
*only use 1 barbell*
3)AMRAP 14 Minutes
18 DB Snatches 50/35lbs
30′ Single DB Overhead Walking Lunge 50/35lbs
8 Deficit Kipping HSPU 2/1
30′ Single DB Overhead Walking Lunge 50/35lbs
8 Deficit Kipping HSPU 2/1
4)20/16 Calorie Ski
Rest 3:30
Then
4 Rounds
AMRAP X*
Max Calorie Ski
Rest 3:30
*X=Time in seconds it took you to ski 20/16 Calories.
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