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