Elite Wellness – CrossFit
Metcon (AMRAP – Reps)
AMRAP 8 Minutes
8 Bar Facing Burpees
8 Clean and Jerks 95/65lbs
8 Alternating Pistols
Rest 2:00
AMRAP 6 Minutes
6 Bar Facing Burpees
6 Clean and Jerks 115/75lbs
6 Alternating Pistols
Rest 2:00
AMRAP 4 Minutes
4 Bar Facing Burpees
4 Clean and Jerks 135/95lbs
4 Alternating Pistols
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)Back Squat
3×10 @65%
1xAMRAP* @65%
2)Every 3 Minutes for 30 Minutes
Row 350/300m
3)All “Smooth Sets”
2 Rounds
Bar Muscle Ups
Rest 1:00
CTB Pull Ups
Rest 2:00
Toes to Bar
Rest 3:00
4)3 sets:
10/10 Single Arm DB Benchpress
1:00 Backward Sled Drag (light)
:45 Side Plank (each side)
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