Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes x 3
12 Box Jump Overs (24/20)
2 Rope Climb
12 S2O (95/65)
1 Rope Climb
*Rest 3min between AMRAP’s
*Pick up where you left off
Metcon (No Measure)
“AFTER PARTY”- Complete 0-5 of the following:
1)6 Rounds
10 Back Rack Walking Lunges
Rest 2:00
2)4 Sets:
50′ R Waiters Walk (heavy)
50′ L Waiters Walk (heavy)
7-10 Strict Ring Dips
Rest :90
3)Every 2 Minutes until 30 Snatches have been completed:
20/16 Calorie Row
Max Squat Snatches in remaining time 155/105lbs
A new round begins every 2:00 – there is no rest.
4)Max Calorie Air Bike in :30
Rest 4:00
Max Calorie Air Bike in :25
Rest 5:00
Max Calorie Air Bike in :20
Rest 6:00
Max Calorie Air Bike in :15
5)Back Squat
Work up to a single between 80 and 90%
Then
2×3 @70% of 1RM
2×3 @67.5% of 1RM
2×3 @65% of 1RM
2×3 @62.5% of 1RM
2×3 @60% of 1RM
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