Elite Wellness – CrossFit

Metcon (Weight)

EMOM 10 Minutes

4 Touch and Go Snatch
*Goal for last set is to be between 75-80%

*Power or Squat you choose!

Metcon (AMRAP – Reps)

AMRAP 7 Minutes – Climb DOWN the ladder

12 DB Thrusters 60/40lbs

12 Lat Burpees Over DB

12 Chest to Bar Pull Ups

10 DB Thrusters 60/40lbs

10 Lat Burpees Over DB

10 Chest to Bar Pull Ups

8 DB Thrusters 60/40lbs

8 Lat Burpees Over DB

8 Chest to Bar Pull Ups

*Keep going all the way to 2 reps of each

*If the 2’s are completed start back at the top : )

Metcon (No Measure)

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

1)For Time

Run 8k at the following paces:

2:00 @ Forever Pace

1:00 @ Reach Pace

2:00 @ Forever Pace

1:00 @ Sustain Pace

2)For Completion

EMOM (16 Rep Cap)

2 Legless Rope Climbs

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

3)For Completion

AMRAP 3 Minutes x 3

20 Medball GHD Sit Ups


Wall Sit remainder of time (holding medball)

Rest 2:00 between AMRAPs