Monday

Elite Wellness – CrossFit

Clean (6×3)

*Sets:

1×3@72.5%

2×3@75%

1×3@77.5%

1×3@80%

1×3@72.5%

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

4 Box Jump All the Way Overs 24/20″

2 Burpee Muscle Ups

Metcon (No Measure)

“After Party”- Complete 0-2 of the following:

1)For Time

30/21 Calorie Bike

Rest :60

40/28 Calorie Bike

Rest :90

50/35 Calorie Bike

Rest 2:00

60/42 Calorie Bike

Rest 2:30

50/35 Calorie Bike

Rest 2:00

40/28 Calorie Bike

Rest :90

30/21 Calorie Bike

2)Until you reach 75 Reps OR 7 Total Sets

1 Big Set of Strict HSPU

Rest 3:00

3)EMOM 15 Minutes

1- 12 KB Bench AHAP

2- 100′ Dual KB OH Carry

3- Side Plank left

4- Side Plank right

5- Rest

4)40 Rope Climbs

Every 2:00 beginning at 2:00, perform 70 Double Unders

20 minute cap