Elite Wellness – CrossFit

Deadlift (5×2)

*Complete a set every 2min

*Complete each rep with a tempo (3/x/3/x)

*Build in weight as form allows

Metcon (AMRAP – Reps)

3 Rounds:

50 DU

30ft HS Walk

50 DU

30ft HS Walk

MAX UB Front Squats (80% of clean MAX)(10 Rep Cap)

*Rest 2min

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)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

2)5 Rounds

Row 600/500m

60′ Sandbag Bearhug Lunge 150/100lbs (30′ down and back)

3)10 Rounds

1:00 Bike for Max Distance

Rest 3:00

4)Until you accumulate 40 Reps:

Death by UB Muscle Ups

Death by: 1 Rep the first minute, 2 the second, 3 the third, etc. Only fully completed sets count unless you’re closing out your 40 reps. If you fail a set or decide to start over, rest the full minute before going back to 1.