Elite Wellness – CrossFit
Metcon (Weight)
Power Snatch
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 72.5%
3 @ 77.5%
2 @ 82.5%
*15min to complete
Metcon (Time)
2 Rounds:
35/28 Calorie Row
28 HSPU
Metcon (No Measure)
“AFTER PARTY” (Complete 0-2 of the following):
A)Intervals- Running
AMRAP 5 Minutes
Run for Distance
Rest 3:00
AMRAP 4 Minutes
Run for Distance
Rest 4:00
AMRAP 3 Minutes
Run for Distance
Rest 5:00
Then,
For Time
Run the total distance covered in the 5,4, and 3 Minute AMRAPs
B)Skill – For Completion
3 Rounds
4 Rope Climbs
Rest :30
3 Rope Climbs
Rest :30
2 Rope Climbs
Rest :30
1 Rope Climbs
Rest 3:00
C)Accessory – For Completion
Every 4:00 for 16:00
10 Pause GHDSU
20 (10/10) Back Rack Box Step Ups (light weight)
MAX DB Farmer’s Hold (Heavy)
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