Elite Wellness – CrossFit

Power Snatch (1×1)

*Build to a single between 80-90%

*Then Complete:

2×3 (70%)

2×3 (67.5%)

2×3 (65%)

2×3 (62.5%)

2×3 (60%)

Metcon (No Measure)

5 Rounds:

:20 Hollow Hold

directly into

:30 Plank Hold

directly into

:10 Rest

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)Until 1/.9K is reached

Every 4:00

Ski for max distance in :30

2)For Completion

1 Hard Set of Bar Muscle Ups

Rest 3:00

1 Hard Set of CTB Pull Ups

Rest 3:00

1 Smooth Set of Bar Muscle Ups

Rest 2:00

1 Smooth Set of CTB Pull Ups

Rest 2:00

1 Easy Set of Bar Muscle Ups

Rest 1:00

1 Easy Set of CTB Pull Ups

3)AMRAP 8 Minutes

10/8 Calorie C2 Bike

1 Legless Rope Climb

10 Burpees

1 Legless Rope Climb

4)3 Rounds

200m Row

18 KB Swings 53/35

25′ HS Walk

200m Row

18 KB Swings 53/35

25′ HS Walk

Rest 2:00