Elite Wellness – CrossFit
Metcon (Weight)
Every 3min for 15min:
High Hang Snatch + Below Knee Snatch + Snatch
Metcon (Weight)
EMOM 10 Minutes
1- 2 Wall Walks + 5 Sandbag Squats
2- 5 Sandbag Squats + 2 Wall Walks
Metcon (No Measure)
“AFTER PARTY” (Complete 0-2 of the following):
1)AMRAP 7 Minutes
Bike 0.4km
35 Heavy Double Unders
10 Double DB Box Step Overs 50/35s to 24/20″
Rest 2:00
AMRAP 5 Minutes
Rest 2:00
AMRAP 3 Minutes
2)AMRAP :90 x 5
5 Push Jerk @80%*
Max Burpee Muscle Ups in remaining time
Rest 3:30 Between AMRAPs
*From rack/blocks
3)Every 6 Minutes for 12 Minutes
10/7 Calorie Ski
10/7 Calorie Row
15/12 Calorie Ski
15/12 Calorie Row
20/15 Calorie Ski
Max Calorie Row in the remaining time
Rest 5:00 after the first 12 Minutes, then:
Every 6 Minutes for 12 Minutes
10/7 Calorie Row
10/7 Calorie Ski
15/12 Calorie Row
15/12 Calorie Ski
20/15 Calorie Row
Max Calorie Ski in the remaining time
4)Until you reach 50 Reps
AMRAP :30
Bar Muscle Ups
Rest :90
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