Monday

Elite Wellness – CrossFit

Snatch (5×3)

*Sets at:

3×72.5%

2x3x75%

3×77.5%

3×80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 Thrusters (135/95)

10 Burpee Muscle Ups

100 Double Unders
RX+= (175/120)

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)AMRAP 1 Minute x 5

12 Strict HSPU

Max Distance Bike in Remaining Time

*Rest 3min

2)EMOM 10 Minutes

1 Smooth Set of Deficit HSPU 6/4″

3)For Reps

AMRAP 1:00

Max Distance Run

Rest 2:00

AMRAP 2:00

Max Distance Run

Rest 4:00

AMRAP 3:00

Max Distance Run

Rest 6:00

AMRAP 2:00

Max Distance Run

Rest 4:00

AMRAP 1:00

Max Distance Run

4)Every 3:00 for 15:00

10 Bear Hug Hinge Squats

20 DB Upright Rows (light load)

Pause Leg Lifts in remaining time