Monday

Elite Wellness – CrossFit

Metcon (Weight)

Squat Clean

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

Metcon (Time)

For Time

40-30-20

Bike Calories (30-20-10 calories for women)

20-15-10

Hang Power Snatch 75/55lbs

Metcon (No Measure)

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

1)For Completion

30 Muscle Ups

*Rest 3:00 Every time you break

2)For Completion

EMOM 12 Minutes

1- 15 Medball GHD Sit Up

2- Single Leg RDLs w/ DB (alt legs each round)

3)AMRAP 10 Minutes

1000m Bike

400m Ski

Rest 2:30

AMRAP 15 Minutes

500m Bike

250m Ski

750m Bike

350m Ski

Rest 2:30

AMRAP 20 Minutes

1000m Bike

500m Ski