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