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


Rest 5:00


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