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
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