Elite Wellness – CrossFit
Metcon (AMRAP – Reps)
With a partner:
AMRAP 7 Minutes
50 KB Swings 70/53lbs
50 Box Jump ATWOs 24/20″
Max Rep Rope Climbs
*Rest 2:00
AMRAP 7 Minutes
50 Box Jump ATWOs 24/20″
12 Rope Climbs
Max Rep KB Swings 70/53lbs
*Rest 2:00
AMRAP 7 Minutes
50 KB Swings 70/53lbs
12 Rope Climbs
Max Rep Box Jump ATWOs 24/20″
*Split reps anyway
*Score is total reps for each *MAX Rep portion
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Time: (w/partner)
200yd HS Walk
2)For Time
With a partner – Switching anytime
100 C2 Bike Calories*
*Non biking partner must be holding wall-sit to accumulate calories
3)For Weight: (w/partner)(switch anytime)
0:00-5:00 Max repetitions in one set of Bench Press 185/115lbs
5:00-10:00 Max repetitions in one set of alternating seated DB Curls 50s/35s
10:00-15:00 Max repetitions in one set of DB Shoulder to OH 50s/35s
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