Elite Wellness – CrossFit
Deadlift (1×5)
*Build to a heavy 5 rep TNG set
Metcon (Time)
8 Rounds:
9/6 Cal Bike
12 KB Snatch (53/35)(RX+=70/53)
*RX+= 10 Rounds
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)Death By Rope Climbs
2)EMOM 5 Minutes
2 Power Position Snatch + 1 Above Knee Snatch
Every :90 for 5 Rounds
2 Above Knee Snatch + 1 Below Knee Snatch
Every 2:00 for 5 Rounds
2 Below Knee Snatch + 1 Snatch
3)For Time
41/33 Calorie Ski
19 Front Squats 205/140lbs
41/33 Calorie Ski
Rest 4:00
41/33 Calorie Ski
14 Front Squats 235/160lbs
41/33 Calorie Ski
Rest 4:00
41/33 Calorie Ski
9 Front Squats 255/170lbs
41/33 Calorie Ski
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