Elite Wellness – CrossFit

Metcon (Weight)

Split Jerk

4 @60%

3 @65%

2 @75%

4 @60%

3 @70%

2 @80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 Minutes

25 Wallballs 30/20lbs to 10/9′

25 Toes to Bar

50′ Bearhug Walking Lunge 30/20lbs

Rest 1:00

AMRAP 2 Minutes

Rest 1:00

AMRAP 2 Minutes

Rest :30

AMRAP 1 Minute
*Pick up where you left off

Metcon (No Measure)

“AFTER PARTY” Completer 0-3 of the following:

1)EMOMx10:

3 Bench Press @60%

2)For Time

Until 250/200 Calories are skied:

AMRAP 5 Minutes

15/12 Calorie Row

25/18 Calorie C2 Bike

Max Calorie Ski in the remaining time

Rest 2:00

3)For Reps

AMRAP 8 Minutes

Run 1000m

Max Burpee Get Overs 42/36″ in remaining time

Rest 5:00

AMRAP 8 Minutes

40 Burpee Get Overs 42/36″

Max Distance Run in remaining time

4)For Completion

2 Rounds

12 Rope Climbs

Rest 5:00