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
1-2-3-etc
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
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