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