Elite Wellness – CrossFit

Metcon (Weight)

Every 3min for 15min:

1 Snatch Complex
*High hang, Mid Hang, Low hang, Floor

*Regrip if needed

Metcon (Weight)

3 Rounds:

10 Strict Toes to Bar

10 Plate Truck Drivers (moderate light plate)

10 Cossack Squats holding same plate

Rest as needed

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)Every Minute, rotating movements until 150 Wallballs have been completed:

– 15 Strict HSPU

– 9 Devil’s Presses 50s/35s

– Max Wallballs 20/14lbs to 10/9′

– Rest

7 round cap

2)Until you reach 40 Reps:

Climb the ladder of unbroken muscle ups


Once you reach a set you cannot complete – Rest 3:00 and start over

3)Until you Reach 1000/900m Row:

Max Distance in :30

Rest 3:30