Monday

Elite Wellness – CrossFit

Metcon (Weight)

Clean & Jerk

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

Metcon (Distance)

Every 4 Minutes for 20 Minutes

8 Sandbag Cleans 150/100lbs

Bike for Distance in remaining time.
*Team Option: 8 Worm Clean and Jerk (Both bike for distance)

Metcon (No Measure)

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

1)AMRAP 12 Minutes

Max Rep Double Unders

Every time you break your DU, rest a minimum of :30. After you rest, perform an 8 Bar Facing Burpee buy-in before starting your next set. (500 rep Cap)

2)Every 7 Minutes for 42 Minutes*

400/350m Ski

400/350m Row

*Alternate starting movement each round.

3)For Completion

Every :90 for 7:30

3/2 Legless Rope Climbs

4)For Completion

EMOM 10 Minutes

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

2- 20 Plank Transitions

*alternate movements every minute