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