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
2-4-6-etc
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)
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