Monday

Elite Wellness – CrossFit

Metcon (Weight)

Deadlift

5 @ 60-65%

4 @ 65-70%

3 @ 70-75%

2 @ 80-85%

1 @ 90-95%

Metcon (Time)

6 Rounds:

21/15 Cal Row
*Rest 2min between sets

Metcon (No Measure)

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

1)For Weight

Bench Press

3 @55%

3 @65%

3@75%

AMRAP @85%*

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

2)For Time

50 GHD Sit Ups

100/80 Calorie Ski

40 GHD Sit Ups

80/64 Calorie Ski

30 GHD Sit Ups

60/48 Calorie Ski

3)For Completion

Every 3:00 Until Failure

2 UB Muscle Ups*

*Add 2/1 Reps every round