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
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