Elite Wellness – CrossFit

Metcon (Weight)


2 Power Clean to Push Jerk
*Keep reps in 75-85% range

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

10 Calorie Row

8 Toes to Bar

6 DB Thrusters 50s/35s

Metcon (No Measure)

“AFTER PARTY” (Complete 0-1 of the following):

A)For Completion:

On a 30 Minute Running Clock

25/20 Calorie Bike

20/16 Calorie Row

15/12 Calorie Ski

B)Accessory – For Completion

Every 4 Minutes for 12 Minutes

10 Hanging Leg Raises (Strict)

1 Set of UB Banded Strict Pull Up (30 rep cap)

Max Wall Sit March in remaining time