Elite Wellness – CrossFit
Back Squat (1×3)
*Complete reps at each percentage:
5 @ 72.5-77.5%
4 @ 77.5-82.5%
3 @ 82.5-87.5%
5 @ 75-80%
4 @ 80-85%
3 @ 85-90%
Metcon (AMRAP – Rounds and Reps)
AMRAPx8min:
30 C2B
30/24 Cal Bike
30 T2B
30 Devil’s Press (50/35)
Metcon (No Measure)
“AFTER PARTY” Complete 0-3 of the following:
1)Every 3 Minutes for 15 Minutes
4 Tempo Pull Squat Snatch
2)Until you reach 16 rope climbs:
AMRAP 2 Minutes
Max Rope Climbs
Rest 1:00
3)Every 10 Minutes for 50 Minutes
1 Mile Run
Begin at your 10K PR Mile Pace and work for negative splits
4)Max Unbroken Wallballs 30/20lbs to 10/9
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