Elite Wellness – CrossFit
Back Squat (6×3)
*Build to a heavy single between 80-90%
*Complete a set every 2min at 62.5%
*After each set complete 3 seated box jumps
Metcon (Time)
For Time:
3 Rope Climbs
9 Devils Press (50/35)
3 Rope Climbs
7 Devils Press (50/35)
3 Rope Climbs
5 Devils Press (50/35)
3 Rope Climbs
RX+= (60/40)
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)AMRAP 7 Minutes
Sets of 10 UB Toes to Bar
2)3 Rounds
Row 40/35 Calories
30 Pistols
10 Power Cleans 225/160lbs
Rest 4:00
3)For Time
2/1.8K Row
2/1.8K Ski
4/3.6K C2 Bike
Rest 5:00
4/3.6K C2 Bike
2/1.8K Row
2/1.8K Ski
4)3 rounds:
15 Med Ball GHDSU
10 Good Mornings (light weight)
100′ Waiters Walk (right; moderate heavy load)
100′ Waiters Walk (left, moderate heavy load)
Rest 1:00
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