Monday

Elite Wellness – CrossFit

Clean (6×2)

*Sets:

1×2@80%

2×2@82.5%

1×2@85%

1×2@85%

1×2@87.5%

Metcon (AMRAP – Rounds and Reps)

AMRAPx8:

50 Wallballs (20/14)

50 DB Snatch (50/35)

20 DB OH Lunges (One DB)(50/35)

Metcon (No Measure)

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

1)Every 2 Minutes for 24 Minutes

10/7 Calorie Bike

2)AMRAP 30 Minutes

60/50 Calorie Ski

60′ HS Walk

Rest 1:30

60′ HS Walk

60/50 Calorie Ski

Rest 3:00

3)AMRAP 3 Minutes

Sets of 4 UB Bar Muscle Ups

then,

Rest 5:00

then,

AMRAP 3 Minutes

Sets of 8 UB Chest to Bar Pull Ups

4)4 rounds

8 Bench Press (moderate load)

15 RDL (light load)

1:00 Max L-Sit Hold*

Rest :90