Elite Wellness – CrossFit

Metcon (Time)

8 Rounds

400m Run @ Forever Pace

1-2 Legless Rope Climb
*If needed scale to regular climbs

*Climbs should be smooth with minimal rest

*Don’t spend 2+min on the ropes each round

Metcon (No Measure)

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

1)For Completion

Every 5 Minutes for 20 Minutes

30/20 Calorie C2 Bike

25′ Duck Walk

25′ Inchworm

Perform 1 Max Duration Deadhang from Pull Up Bar