Elite Wellness – CrossFit
Metcon (Weight)
Strict Press
5×5 @ 50% Across
Metcon (AMRAP – Reps)
AMRAP 2 Minutes x 5
Max Rep Squat Clean Thrusters
Rest 2:00 between AMRAPs
Round 1: 185/130lbs
Round 2: 155/110lbs
Round 3: 135/100lbs
Round 4: 115/80lbs
Round 5: 95/70lbs
*Scaled Weight:
Round 1: 135/95lbs
Round 2: 115/75lbs
Round 3: 95/65lbs
Round 4: 85/60lbs
Round 5: 75/55lbs
Metcon (No Measure)
“AFTER PARTY”-Complete 0-3 of the following:
1)For Time
4 Rounds
15/10 Calorie Bike
Sprint 50m
Rest 4:00
2)For Completion
3 rounds for quality
10 Hanging Leg Raises
15 Skull Crushers (moderate light load)
1:00 Wall Sit – Hold Plate Straight Out (45/25)
Rest as needed between rounds
3)For Weight
Bench Press
3×10
Build across sets, maintain speed.
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