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
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