Monday

Elite Wellness – CrossFit

Clean and Jerk (4×3)

Sets at:

3×72.5%

3×75%

3×77.5%

3×80%

Metcon (4 Rounds for reps)

AMRAP 2 Minutes x 4

4 Devils Press 40s/25s

3 Chest to Bar Pull Ups

Rest 1:30
*Add 2 C2B each round

*Start new on each AMRAP

Metcon (No Measure)

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

1)AMRAP 10 Minutes

50′ HS Walk (25′ out 25′ back)

10 Sandbag Cleans 150/100lbs

2)6 Rounds

10 GHD Sit Ups AFAP

Rest as needed to maintain speed

3)EMOM 5 Minutes

4 BTN Barbell Strict Press (light load)

EMOM 5 Minutes

6 DB Hollow Lifts

EMOM 5 Minutes

10 Plank Transitions

4)All on a Rower:

MAFF Session

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

5:00, Slowly Build Heart Rate to (180-age)

Rest/mobilize/hydrate for 5:00

then,

45:00 w/ Heart Rate @ 180-age