Elite Wellness – CrossFit
Metcon (Weight)
Every 3min for 6 Sets:
3 Power Cleans (75-85%)
Metcon (No Measure)
3 Sets:
10 DB Bent Over Rows
1:00 Bear Hug Sandbag Hold
:30 Chinese Plank
Metcon (No Measure)
“AFTER PARTY”- Complete 0-4 of the following:
1)Every 3 Minutes for 15 Minutes
21 Unbroken Thrusters (pick a weight you can move quickly)
2)AMRAP 6 Minutes x 3
Run for Distance
Rest 2:00
3)AMRAP 20 Minutes
12/10 Calorie C2 Bike
10 Alt. DB Snatches 60/40lbs
4)3 Rounds
600m Ski
30 S. DB OHWL Steps 50/35lbs
12/10 Muscle Ups
Rest 1:2
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