Elite Wellness – CrossFit
Metcon (Weight)
Every 2min for 3 Sets
1 Mid Hang Snatch
-directly into-
Every 2min for 5 Sets
2 Low Hang Snatch
Metcon (AMRAP – Reps)
AMRAP 7 Minutes
30 Shoulder to OH (135/95)(RX+=185/130)
40 Chest to Bar Pull Ups
Max Calorie Bike in remaining time
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)Every 5 Minutes for 15 Minutes
1000/900m Row
Max Distance Ski
Then,
Rest 5:00
Then,
Every 5 Minutes for 15 Minutes
1000/900m Ski
Max Distance Row
2)Back Squat
3×10 @60-70% (if smooth increase percentages)
3)AMRAP 1:30 x 3
Sets of 10 UB HSPU
Rest :90 Between AMRAPs
4)AMRAP 4 Minutes x 3
75′ DB Goblet Lunge 100/70lbs
100m Sandbag Bearhug Carry (150/100)
Max Rep GHD Sit Ups in remaining time
Rest 2:00
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