Monday

Elite Wellness – CrossFit

Metcon (Weight)

Squat Snatch

4 @ 72.5-77.5%

3 @ 77.5-82.5%

2 @ 82.5-87.5%

4 @ 75-80%

3 @ 80-85%

2 @ 85-90%

Metcon (AMRAP – Rounds and Reps)

AMRAPx14

20 DB Deadlift (50/40)

50 DU

50m Farmer Carry

30 Weighted Sit Ups (RX+= 20 GHD Sit Ups)

50 DU

50m Farmer Carry

Metcon (No Measure)

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

1)EMOM 12 Minutes

1- 10 Pike Compressions

2- Side Star Plank (L)

3- 10 Pike Compressions

4- Side Star Plank (R)

2)Every 5 Minutes for 30 Minutes

2:15 Ski @ a Sustain Pace

:45 Ski @ a Reach Pace

2:00 Ski @ Forever Pace

3)For Time:

75 C2B Pull Ups (Rest :90sec each break)

4)4 Rounds

9 Deficit Push Ups*

9 DB Push Press 60s/40s

9 Lateral Burpee Box Jump Overs 20/16″

Rest 3:30

4 Rounds

9 Deficit Push Ups*

9 DB Push Press 60s/40s

9 Lateral Burpee Box Jump Overs 20/16″