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%
then
Every 2:00 for 20:00
3 Deficit Deadlift @60%
3 Seated Box Jumps
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