Elite Wellness – CrossFit

Metcon (Weight)

Every 3min for 15min:

1 Power Clean Complex
*1 Rep= Mid Hang Halt Clean+Low Hang Halt Clean+Power Clean

*Can regrip between reps

Metcon (Time)

For Time:

50 Cal Bike

Metcon (No Measure)

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

1)For Time

3 Rounds

Run 400m

3 Front Squats @ 75-80%

Run 400m

2 Front Squats @ 80-85%

Run 400m

1 Front Squat @ 85%+

Rest 6:00

*take bar from rack (I know I’m nice)

2)3 Rounds

18 Chest to Bar Pull Ups

9 Bar Muscle Ups

Rest 4:00

3)3 Rounds:

10 Strict Toes to Bar

10 Plate Truck Drivers (moderate light plate)

10 Cossack Squats holding same plate