Elite Wellness – CrossFit
Back Squat (4×3)
*Complete each rep with the Tempo: (3/2/3/x)
*Start near 60% and only build if technique is held
Metcon (AMRAP – Reps)
AMRAP 8 Minutes:
1 Set of MAX Strict HSPU
Cal Bike (Double the amount of HSPU performed)
*Example: If 10 HSPU are done then bike 20 Calories
Metcon (No Measure)
“AFTER PARTY” Complete 0-3 of the following:
1)Until you reach 14 rope climbs:
AMRAP 2 Minutes
Max Rope Climbs
Rest 1:00
2)Every 3 Minutes for 12 Minutes
5 Tempo Pull Squat Snatch
Drop and reset
*Start near 65% and only increase weight if smooth
3)AMRAP 24 Minutes
30 Bar Facing Burpees
30 Double Unders
20 Bar Facing Burpees
60 Double Unders
10 Bar Facing Burpees
90 Double Unders
Rest 2:00
4)For Time
400m DB Overhead Carry 50s/35s*
Rest 2:00
400m DB Farmers Carry 50s/35s*
Rest 2:00
400m Full Grip DB Front Rack Carry 50s/35s*
*Rest 1:00 every time you put the DBs down
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