Monday

Elite Wellness – CrossFit

Snatch (7×1)

*Complete a rep every 2 minutes

*Every successful lift add 5-10lbs

*Start near 80% of 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

300m Run

10 Sandbag Over Shoulder (100/70)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1)EMOM 14 Minutes – Alternating Stations

1) 45 Double Unders

7-9 Touch and Go Power Cleans 155/110lbs

2) Rest

2)5 Rounds

10 Double KB Snatch

Rest 3:00

3)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