Monday

Elite Wellness – CrossFit

Metcon (Weight)

Squat Clean

4 @ 72.5%

3 @ 77.5%

2 @ 82.5%

4 @ 75%

3 @ 80%

2 @ 85%

Metcon (Time)

For Time

2 Rounds

15 Devil’s Press

30 DB Push Press

15 DB Box Step Overs (20′)

(RX 35/20)(RX+ 50/35)
*Rest 3min between rounds

Metcon (No Measure)

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

1)Bench Press

5 @50%

5 @60%

5 @70%

AMRAP @80%*

*If you get 9 reps or less, rest 3:00 and repeat

2)Intervals:

3 Rounds

Run 300m

3 Rope Climbs

Rest 2:00

2 Rounds

Rest 2:00

2 Rounds

Rest 2:00

1 Round

*if you have a weight vest wear it

3)For Time

3 Rounds

60/45 Calorie Row

Rest 3:00

4)For Completion

EMOM Until Failure

3/2 Muscle Ups

*14 Round Cap