Elite Wellness – CrossFit
Metcon (Weight)
Build up to a heavy 3 position Snatch
Above Knee + Below Knee + From Floor
Drop and reset between reps
Metcon (No Measure)
EMOM 14 Minutes – Alternating Movements
7 Bar Muscle Ups
15-20 Wallballs (20/14)
Both movements are meant to be unbroken. Adjust accordingly.
Metcon (No Measure)
“AFTER PARTY” Complete 0-3 of the following:
1)Back Squat
3×10 @60-70%
2)Run 8,000m
3)AMRAP 15 Minutes
50′ HS Walk
10 Hang Power Cleans 185/130lbs
1:00 Ski for Calorie
4)AMRAP 2 Minutes x 3
Sets of 10 UB Toes to Bar
Rest 3:00 Between AMRAPs
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