Monday

Elite Wellness – CrossFit

Metcon (Weight)

Deadlift

1×5@60%

1×3@70%

1×1@80%

1×5@65%

1×3@75%

1×1@85%
*Library Deadlifts!!! Be quiet. No rough dropping.

Metcon (Time)

For Time

16 Front Rack Lunge 135/100lbs

then,

4-7-10-13

Bar Facing Burpees

Thrusters 135/100lbs

Metcon (No Measure)

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

1)For Weight

Every 4:00 for 16:00

1:00 UB Dumbbell Farmers Carry

2)For Reps

2 Rounds

AMRAP 4 Minutes

Run Distance

Rest 2:00

AMRAP 3:30 Minutes

Run Distance

Rest 2:30

AMRAP 3 Minutes

Run Distance

*Aim for faster pace each interval

3)For Completion

EMOM 10 Minutes, alternating

a) 2 Wall Walks + 5 Sandbag Squats

b) 5 Sandbag Squats + 2 Wall Walks

4)For Completion

Until you reach 30/21 Reps

1 Comfortable set of Muscle Ups

Rest 3:00