Elite Wellness – CrossFit

Metcon (No Measure)

Every 4 Minutes for 36 Minutes

15/12 Calorie Row

12 Lateral Box Step Overs 24/20″

9 daVinci Raises

6 Pause Overhead Squats w/ empty bar

3 Strict Toes to Bar

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1)For Time

Unti 4000/3500m Row is completed:

AMRAP 1:00

Row @ Forever Pace

Rest :30

2)For Completion

3 Rounds

Swim 100m @Sustain Pace

Rest 2:30

Then after Resting 3:00

300m Swim for time