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