Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 Minutes:
10/8 Muscle Ups
10 Alt. DB Snatch (50/35)(RX+=70/53)
20/16 Cal Row
10 Alt. DB Snatch
*Rest 1:1
*If a round take you 3min then rest 3min
Metcon (No Measure)
“AFTER PARTY”- Complete 0-4 of the following:
1)Build to a Heavy Clean Complex:
Mid Hang+Low Hang+Full
2)3 Rounds:
10 Tempo Bench Press (:3sec eccentric)
100′ Dual KB Front Rack Carry (heavy)
1:00 Wall Sit
Rest 1:00
3)For Time:
4 Devils Presses (70/50)
10 Farmers Carry Lunges
4 Devils Presses
10 Farmers Carry Lunges
4 Devils Presses
10 Farmers Carry Lunges
4 Devils Presses
4)For Time: 14k C2 Bike (adjust Damper at certain distances)(set bike to countdown from 14k)
Begin at 14k on a 3 damper
At 12k, switch to 7
At 11k, switch to 4
At 9k, switch to 9
At 8k, switch to 1
At 7k, switch to 10
At 6k, switch to 2
At 4.5k, switch to 8
At 2.5k, switch to 5
At 0.5k, switch to 6
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