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