Elite Wellness – CrossFit

Metcon (Weight)

EMOM 5 Minutes-

3 Mid Hang Snatch

-directly into-

EMOM 4 Minutes-

2 Low Hang Snatch

-directly into-

EMOM 3 Minutes-

1 Snatch

Metcon (Time)

For Time-

10 Step Ups (24/20)(50/35)

10 Box Jump Overs (24/20)(RX+=ATWO)

10 Step Ups (24/20)(50/35)

10 Burpee Box Jump Overs (30/24)

10 Box Jump Overs (30/24)

10 Sandbag Squats

10 Box Jump Overs (30/24)

Metcon (No Measure)

“AFTER PARTY”- Complete the following:

1)Choose one:

5K Run

10K C2 Bike

5K Ski

5K Row

or

4 Rounds: 4min Cal Bike (Rest 4min)