Elite Wellness – CrossFit
Metcon (Time)
2 Rounds:
30 DB Goblet Step Ups (50/35)(70/50)(24/20)
30 Push Ups
300m Run
30 T2B
30 Wallballs (20/14)
*Rest 1:1
Metcon (Weight)
3 sets:
10/10 Single Arm DB Seated Press
Max Chin Over Bar Hold
*non working arm on press remains locked out
Metcon (No Measure)
“AFTER PARTY”- Complete the following:
1)3 Rounds
6/5.4k C2 Bike
1/.9k C2 Bike @ 1 Damper, Forever pace
2)For Weight
EMOM 6 Minutes
3 Pause Power Position Squat Cleans
Then,
Every 2 Minutes for 10 minutes
3 Mid Thigh Squat Cleans
Into
Every 2 Minutes for 8 minutes
2 Below Knee Squat Cleans
Into
Every 2 Minutes for 6 minutes
1 Squat Clean
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