Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes: (w/partner)

15 Burpee Box Jump Overs (24/20)

12/10 Cal Row

15 Wallballs (20/14)(RX+= 30/20)
*Alternate movements with partner

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)With a Partner – Climb the Ladder

AMRAP 1:30×3

2-4-6-8-10-12-etc Synchro Unbroken Toes to Bar

Rest 3:00

Start over each AMRAP

2)For Completion

4 x :30 Double DB Head Hold

*Between each round:

20 Lunge Pulses with light plate (right leg)

15 V Ups with a plate

20 Lunge Pulses with light plate (left leg)

3)For Weight

Warm up to a Deficit Deadlift Single between 70-80%


Every 2:00 for 20:00

3 Deficit Deadlift @60%

3 Seated Box Jumps