Elite Wellness – CrossFit

Metcon (Weight)

EMOM 10min

3 TnG Power Clean + Push jerk
*Weights 60-70%

*Focus on consistent movement

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes

Row 200m

11 KB Goblet Squats 70/53lbs

Rest 1:30

AMRAP 3 Minutes

Metcon (No Measure)

“AFTER PARTY” (Complete 0-2 of the following):

1)Until 60 Hang Power Snatches are completed:

AMRAP 3 Minutes

Run 200m

30′ HS Walk

Run 100m

Max Hang Power Snatch 115/85lbs in remaining time

Rest 2:00

8 Round Cap

2)AMRAP :30 x5

Strict HSPU

Rest 2:30

3)4 Rounds for Quality

10 Back Extensions

10 Barbell Roll Outs

4)Accumulate 4 Minutes of static DB Farmers holds with 100s/70s