Monday

Elite Wellness – CrossFit

Metcon (Time)

For Time: (w/partner)

400m Run (together)

50 DB Squats (50/35)

50 DB S2O

400m Run

50 Pull Ups

50 Push Ups

400m Run

50 Box Jumps (24/20)

50 DB Snatch

400m Run

Metcon (No Measure)

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

1)For Completion

Max Distance UB HS Walk

Rest 3:00

3 Rounds

50% of your Max Distance

Rest 3:00

2)For Completion

EMOM 10

1- 12 Cossack Squats

2- 20 Hip Extensions

*alternate movements every minute

3)For Weight

Strict Press

3 @55%

3 @65%

3 @75%

AMRAP @85%*

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

4)For Time

50/40 Calorie Ski

Rest 2:00

100/80 Calorie Ski

Rest 2:00

50/40 Calorie Ski

Rest 2:00

100/80 Calorie Ski

Rest 2:00

50/40 Calorie Ski

5)Back Squat

3@80%

2@85%

1@90%

3@85%

2@90%

1@95%

6)E3Mx4 Rounds:

20 Air Squats

200m Run

MAX Burpees