Elite Wellness – CrossFit
Metcon (Weight)
For Weight
Push Press
10-10-8-8-6-6
*Start between 60-70% and final set finishing somewhere around 80%
Metcon (Time)
6 Rounds
12 Wallballs 30/20lbs
8 Hang Power Snatch 95/70lbs
4 Burpee Get Overs 48/40″
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Time
2 Rounds
25 Pistols
3/2 Legless Rope Climbs
2/1.8k Assault Bike
25 Pistols
3/2 Legless Rope Climb
*Rest 5:00
2)For Completion
Every 4:00 for 20:00
20 S-arm DB OHS (10 Per Arm)
*Focus on quality movement.
3)For Completion
EMOM 10 Minutes
1- :30 Dead Hang
2- :30 Reverse Chinese Plank
Alternate movements
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