Elite Wellness – CrossFit
Metcon (Weight)
Build to a heavy 3 Position Snatch
*Mid Hang+Low hang+Floor
*Drop and regrip after each rep if needed
Metcon (Time)
6 Rounds:
15 C2B
15 Sandbag Squats (100/70)(RX+=Heavier)
*Rest 1min after each round
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)Until you Reach 120/100 Calories:
3 Rope Climbs
10 Alternating Hang DB Snatch 80/60lbs
1:00 Bike for Calories
2)Run 8,000m
3)4 Rounds
10 UB Bar Muscle Ups
Rest 3:00
Then
1 Max set Bar Muscle Ups
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