Elite Wellness – CrossFit

Metcon (Time)

For Time:

60 Cal Bike

40 Cleans (Power or Squat)

100m Sandbag Carry (100/75)

30 Shoulder to Overhead

100m Sandbag Carry

20 Overhead Squats

100m Sandbag Carry
Barbell Weight:

Rx: 135/95

Rx+: 185/125

Metcon (No Measure)

“AFTER PARTY- Complete 0-3 of the following:

1)8 rounds for time of:

30 Rogue Rope Double Unders

2 Snatch (Climb the Ladder)

M- 95/105/115/125/135/145/155/165

F-65/70/75/80/85/90/95/100

2)For Time

15 Ring Muscle Ups

20 Deficit HSPU 8/6″

150′ HS Walk

3)Until you reach 30 Burpee Box Jump Overs:

1-1-1-2 Intervals

3 Rope Climbs

Max Burpee Box Jump Overs 30/24″

Rest 1:00

-1:00 reset, then beginning at the 9:00 mark-

Until you reach 30 Burpee Box Jump Overs:

1-1-1-2 Intervals

1 Legless Rope Climb

Max Burpee Box Jump Overs 36/30″

Rest 1:00