Elite Wellness – CrossFit

Metcon (Weight)

Every 3:00 for 15:00

1 Snatch Skill Complex
*High Hang+Mid Hang+Low Hang+Full

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

20 Thrusters (95/65)

10 Burpee Box Jump Overs (24/20)

Metcon (No Measure)

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

1)3 Rounds

20 Barbell OH Walking Lunge Steps

Rest 3:00

2)AMRAP 5 Minutes x 4

4 Sandbag Cleans 150/100lbs

8/6 Calorie Bike Erg

8 Toes to Bar

8/6 Calorie Bike Erg

Rest 2:00

Restart each AMRAP

3)3 Rounds

40m Sled Push

40m Sled Pull (Forward)

40m Sled Pull (Backwards)

*Rest 4min

4)Until you reach 50 Reps:

Climb the ladder of unbroken muscle ups


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

5)For Completion

15 GHD Sit Up with Pause

15 Dumbell Upright Row (light)