Elite Wellness – CrossFit
Power Snatch (5×2)
*Complete a set every 3min
**Start at 80%+ and build as form allows
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes-
10 DB Push Press (50/35)
10 Lateral Burpee Box Jump Overs (24/20)
4 Rope Climbs
Metcon (No Measure)
“AFTER PARTY”-
1)Until 50/40 Muscle Up Are Completed:
30/24 Calorie Row
1 Max Set of Muscle Ups
2)3 Rounds:
10 RDL (moderate load)
100′ Waiters Walk (left)
:30 Hollow Rock
100′ Waiters Walk (right)
3)AMRAP 1:00
C2 Bike Calories
Rest 5:00
AMRAP :45
C2 Bike Calories
Rest 5:00
AMRAP :30
C2 Bike Calories
4)4 Rounds
15′ HS Walk – Up Ramp/Down Ramp – 15′ HS Walk
Rest 1:00
15′ HS Walk – Up Ramp/Down Ramp – 15′ HS Walk
Rest 2:00
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