Elite Wellness – CrossFit

Deadlift (7×3)

*Complete at a 3″ deficit

*All sets at 65% of 1RM Deadlift

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 2

11 Weighted Sit Ups (RX+= GHD)

33 Double Unders
*Rest 2min between AMRAPs

*Pick Up where you left off

Metcon (No Measure)

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

1)For Weight

Strict Press

5@70-75%

5@75-80%

then,

Push Press

3@70-75%

3@75-80%

3@80-85%

2)For Time

20-18-16-14-12

Burpee Box Jump Overs 24/20″

Rest as needed to send all rounds.

3)10 Rounds, all in a 20/14lb vest:

Run 100m

1 Rope Climb

Run 200m

8 Pistols

4)Part 1)

15 Unbroken Pull Ups, then:

10 Rounds of:

4 Unbroken Pull Ups

Rest as little as needed between all sets

Rest 4-6 Minutes, then:

Part 2)

10 Unbroken Chest to Bar Pull Ups, then:

10 Rounds of:

3 Unbroken Chest to Bar Pull Ups

Rest as little as needed between all sets

Rest 4-6 Minutes, then:

Part 3)

5 Unbroken Bar Muscle Ups, then:

10 rounds of:

2 Unbroken Bar Muscle Ups