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.