Monday

Elite Wellness – CrossFit

Metcon (Weight)

Squat Clean

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

Metcon (Time)

10 Rounds:

7 Burpee Box Jumps Overs (24/20)

10 KB Swings (70/53)

Metcon (No Measure)

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

1)For Time

3 Rounds

200m Run

Rest 1:30

then,

2 Rounds

300m Run

Rest 2:30

then,

3 Rounds

400m Run

Rest 3:30

then,

2 Rounds

300m Run

Rest 2:30

then,

3 Rounds

200m Run

Rest 1:30

2)AMRAP :30 x 5

Deficit HSPU 8/6″

Rest 2:30

3)EMOM 12 Minutes

1- 15 Medball GHD Sit Up

2- Single Leg RDLs w/ DB

Rotate legs every other lunge hold; you will complete 3 rounds each leg.

4)Back Rack Reverse Lunges

4×14