Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 Minutes: (w/partner)
15 Sandbag Over Shoulder
200m Run
20 Sandbag Squats
300m Run
25 Burpees Over Sandbag
400m Run
*Split reps as needed
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Time
25-20-15-10-15-20-25
Wallballs 20/14lbs
*After each set of Wallballs, except the last set of 25 reps, perform 30 Double
2)Every 3:30 Until Failure
25/20 Calorie Ski*
*Increase 10/8 Calories each window. Score is total calories.
3)Library Deadlifts
5@65-70%
4@70-75%
3@75-80%
5@70-75%
4@75-80%
3@80-85%
4)Wall Walks- 10 down to 1
*Rest 1min between sets
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