Elite Wellness – CrossFit
Metcon (Weight)
EMOMx10
2 Power Snatches (75-85%)
Metcon (AMRAP – Rounds and Reps)
AMRAPx15:
15 Burpee Over DB
20 DB Snatches (50/35)(RX+ 70/50)
*Rest 1min after each round
Metcon (No Measure)
“AFTER PARTY” (Complete 0-2 of the following):
1)Rotating Every :90 until a total of 15/13.5K is completed
-Bike Meters
-Row Meters
-Ski Meters
Rest :90
2)Every :45 for 6:45 – Rotate Movements (3 sets of each)
Max Rep Box Jump Overs 30/24″
Max Rep Push Press 115/80lbs
Max Distance HS Walk
3)EMOM 16 Minutes
1- 1 Set of Strict Pull Ups*
2- 16 (8/8) Front Rack Lunge (light moderate load)
3- Plank
4- Rest
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