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)