Elite Wellness – CrossFit
Back Squat (1xMAX)
*Build to anywhere between 70-80% of your 1RM and complete one set of MAX reps
Metcon (Time)
4 Rounds
1.5/1.2k Bike
15 Hang Power Cleans 165/110lbs
60′ Handstand Walk
*Re-Test time!! Who remembers how their shoulders felt in this one?
Metcon (No Measure)
“AFTER PARTY” Complete 0-3 of the following:
1)Every 3 Minutes for 21 Minutes
1 Tempo Pull Squat Snatch
2)6 Rounds
20 DB Farmers Hold Box Step Ups 20″ 70s/50s
50m Empty Sled Sprint
Rest 1:00
3)AMRAP 1:15 x 30
Max Distance Ski
Rest :45
4)3 Rounds
2-4-6-8-etc C2B
*Climb the ladder until form starts to give. Once form gives rest for 3min and repeat the ladder again.
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