Elite Wellness – CrossFit

Metcon (Time)

5 Rounds

30/24 Calore Bike

3 Rope Climbs

24 S. Arm DB Hang Clean and Jerk (50/35)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)Deadlifts

5@65%, 4@70%, 3@75%

5@70%, 4@75%, 3@80%

2)For Time

Run 400m

Rest 5:00

Run 300m

Rest 5:00

Run 200m

3)EMOM 16 Minutes, rotating minutes (4 sets of each movement)

– 13 Pull Ups

– 10 Chest to Bar Pull Ups

– 7 Bar Muscle Ups

– Rest

4)Strict Press

3@75%, 3@80%, 3@85%

Into

Push Press

1@80%, 1@85%, 1@90%, 1@95%

5)8 Rounds

8 Bench Press 185/130lbs

20 GHD Sit Ups

60′ HS Walk (30′ out and back)

Rest 1:30