Elite Wellness – CrossFit
Metcon (Weight)
Front Squats (Waves)
5-4-3
Wave 1 (70-75-80%)
Wave 2 (72.5-77.5-82.5%)
Wave 3 (75-80-85%)
*Complete percentages off of 1RM
Metcon (AMRAP – Rounds and Reps)
AMRAPx12:
12/9 Cal Row
15 Burpees
9 D-Ball Over Shoulder
Metcon (No Measure)
“AFTER PARTY” (Complete 0-2 of the following):
A) Intervals: For Time
6 Rounds:
35 DU
15 DB S2O (50/35)
35 DU
(Rest :30sec)
B)Grunt Work: For Time
800/700m Bike
Rest 5:00
600/500m Bike
Rest 3:00
400/300m Bike
Rest 2:00
200/150m Bike
Rest 1:00
200m/150m Bike
C)Skill- For Completion
EMOM 15 Minutes – Rotate Movements
– 9 Toes to Bar
– 6 Chest to Bar Pull Ups
– 3 Bar Muscle Ups
D)Accessory- For Completion
4 rounds
12 GHR with plate at chest
25 GHD Sit Ups
1:00 Freestanding HS Hold attempts
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