Monday

Elite Wellness – CrossFit

Snatch (5×4)

*Sets at:

4×65%

4×67.5%

4×70%

4×72.5%

4×65%

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

3 Sandbag Over Shoulder

24 Wallballs (20/14)(RX+=30/20)

100m Run

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)Bike 10/8k

*Every 2min complete 10 HSPU (if you reach the 13th round; complete workout with bike only)

2)3 Rounds

600m Run

Rest 4:00

3)EMOM 6 Minutes – Rotate Movements

1- Smooth set of Bar MU

2- Smooth set of Chest to Bar Pull Ups

3- Smooth set of Pull Ups

4)EMOM 16 Minutes, rotating:

1- 8 Weighted Ring Dips

2- V Ups With a Plate (hold plate)

3- :30 Back Squat Hold (moderate load)

4- Rest