Elite Wellness – CrossFit
Metcon (Time)
5 Rounds:
21 Lateral Burpee Box Jump Over 20/16″
2 Deadlifts @ 80-90%
21 Wallballs (20/14)(RX+=30/20)
*Rest 3:00
*Rounds 1,3,5: Perform as listed
Rounds 2,4: Perform in reverse
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)Push Press
3×10 @60-70% (if previous weeks have been smooth up percentages slightly)
2)2 Rounds
1 Big set of Bar Muscle Ups
Rest :90
1 Big set of Chest to Bar Pull Ups
Rest 3:00
3)For Time
12/9 Calorie Row
Rest 3:00
24/18 Calorie Row
Rest 4:00
36/24 Calorie Row
Rest 5:00
24/18 Calorie Row
Rest 4:00
12/9 Calorie Row
4)For Time
80′ Sandbag Carry (Heavy)
2/1.8k Bike
80′ Sandbag Carry
2/1.8k Bike
80′ Sandbag Carry
2/1.8k Bike
80′ Sandbag Carry
2/1.8k Bike
80′ Sandbag Carry
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