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
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