Monday

Elite Wellness – CrossFit

Metcon (Weight)

Deadlift Waves (:3sec Tempo Down)

1×5@60%

1×3@70%

1×1@80%

1×5@65%

1×3@75%

1×1@85%

Metcon (AMRAP – Rounds and Reps)

AMRAP 11 Minutes

11 Push Press 155/110lbs

12 Burpee Box Jump Overs 24/20″

13 Toes to Bar

Metcon (No Measure)

“AFTER PARTY” (Complete 0-2 of the following):

1)Every :90 for 18 Minutes

175m Row

2)2 Rounds

Max UB Muscle Ups

Rest 5:00

3)EMOM 10 Minutes

1- :30 Weighted Front Squat Hold (40-50% of Front Squat 1RM)

2- 20 Plank Transitions

*alternate movements every minute