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.