Tuesday

Elite Wellness – CrossFit

Metcon (No Measure)

3 Rounds – For Quality

A Repeatable Set of Banded Strict Chest to Bar Pull Ups

12 Cossack Squats

15 Pallof Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

12 Handstand Push Ups

12 Bar Facing Burpees

12 Front Rack Lunge (95/65)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)5 Rounds

20 Unbroken Toes to Bar (12:00 Cap)

2)Warm up to a Deficit Deadlift Single between 70-80%

then

Every 2:00 for 20:00

3 Deficit Deadlift @60%

3 Seated Box Jumps for Power

3)2 Rounds

Max Calorie AAB in :18

Rest 3:00

Max Calorie AAB in :15

Rest 3:00

Max Calorie AAB in :12

Rest 6:00

4)3 Rounds

Run 300m

50′ Farmer’s Carry HAF

30 OH Squats 95/70lbs

Rest 3:00