Monday

Elite Wellness – CrossFit

Metcon (Weight)

Back Squat

4@70%

3@75%

2@80%

4@75%

3@80%

2@85%

Metcon (Time)

For Time:

Run 800m

10/8 Muscle Ups

Rest 1:00

6/4 Muscle Ups

32 Burpee Box Jump Overs 24/20″
*11min Cap

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)For Weight

Every 4 Minutes for 12 Minutes

100m UB Famers Carry AHAP

then, at the 12 minute mark:

Max Distance UB With Same Weight

2)Intervals:

AMRAP 8 Minutes

2000/1800m Bike

1000/900m Row

Rest 2:00

AMRAP 8 Minutes

1000/900m Row

2000/1800m Bike

Rest 2:00

AMRAP 8 Minutes

2000/1800m Bike

1000/900m Row

Rest 2:00

AMRAP 8 Minutes

1000/900m Row

2000/1800m Bike

3)For Completion

Max Distance UB HS Walk

Rest 3:00

3 Rounds

50% of your Max Distance

Rest 3:00

4)For Completion

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.