Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 Minutes:
2/1.8k Bike
-then-
5 Rounds:
5 Deadlift (225/155)
3 Bar Muscle Ups
*After every 5 rounds complete the bike again
Metcon (No Measure)
“AFTER PARTY”- Complete 0-4 of the following:
1)5 Rounds
Max UB 10″ Deficit HSPU
Rest 3:00
2)4 Sets:
100′ Heavy Sandbag Bear Hug Carry
1:00 Wall Sit March
Rest 1:00
3)Back Squat
3×10 @65%
1xAMRAP* @65%
4)2 Rounds: Track Day
Run 800m
Walk 400m
Directly into
3 Rounds
Run 600m
Walk 300m
Directly into
4 Rounds
Run 400m
Walk 200m
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