Elite Wellness – CrossFit

Metcon (Weight)

EMOMx10

4 TNG Snatch
*Snatch any style power/squat

**Goal is to reach 75-80% by last rep

***Small jumps throughout EMOM

Metcon (AMRAP – Reps)

For Reps

2 Rounds

AMRAP 2 Minutes

25 Push Ups

Max Calorie Row in remaining time

*Rest :90

AMRAP 2 Minutes

20/16 Calorie Row

Max Push Ups in remaining time

*Rest 3:00
*RX+= Ski Erg

Metcon (No Measure)

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

1)For Time

27 Calorie Row

27 Hang Cluster 95/70lbs

Rest 2:30

21 Calorie Row

21 Hang Cluster 95/70lbs

15 Calorie Row

Rest 2:30

15 Hang Clusters 95/70lbs

9 Calorie Row

9 Hang Clusters 95/70lbs

2)For Time

Run 5K

Rest 10:00

Run 5K

Rest 10:00

Run 5K

3)For Completion

Every :30 Until you Reach 15 Reps

1 Legless Rope Climb

Rest 1:00 every time you fail a rep or think you should skip a round

15 Minute cap

4)For Completion

Every 2 Minutes for 10 Minutes

6 Strict Toes to Bar

4 Wall Walks