Elite Wellness – CrossFit
Back Squat (4×4)
*All sets at 82.5%
Metcon (Time)
7 Rounds:
10 Box Jump Overs (24/20)
3 Push Jerks (60-70%)
*RX+= Box Jump All the Way Overs
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)5 Rounds
400/360m Ski
20 Wallballs 20/14lbs to 10′
4 Sandbag Over Shoulder 150/100lbs
2)For Time
30-35-40-45-50
Calorie Bike
Rest 2:30
3)For Time
60′ HS Walk
Rest :30
90′ HS Walk
Rest 1:00
120′ HS Walk
Rest 2:00
150′ HS Walk
Done in 30′ shuttles.
4)For Completion
EMOM 12 Minutes
1- 12 Back Rack Box Step Up (6 per leg; moderate light load)
2- 15 Medball GHD Sit Ups (light medball)
3- 100′ Farmer Carry (as heavy as possible while maintaining control)
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