Elite Wellness – CrossFit

Metcon (Time)

4 Rounds

Row 20/16 Calories

3 OH Squats (80% 1RM Snatch)

Row 20/16 Calories

3 OH Squats (80% 1RM Snatch)

Row 20/16 Calories
*Rest 2min between rounds

RX+= 5 Rounds (same time cap)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)For Time

250 Double Unders

30 DB Goblet Squats 70/50lbs

30 DB Snatches 70/50lbs

30 Toes to Bar

30 Burpee Box Jump Overs 24/20″”

15 Bar Muscle Ups

2)Touch and Go Power Snatch

3×10 @65%

1xAMRAP* @65%

3)7 Rounds

50 Calorie Bike Erg

Rest 2:00

4)Until you reach 21 Reps

Death by Legless Rope Climbs

Rest 3:00 every time you need to restart

5)3 Rounds:

10 Sandbag Squats

15 Hip Extensions

:20 External Rotation Ring Holds