Monday

Elite Wellness – CrossFit

Split Jerk (1×1)

*EMOM until failure

*Start at 60% and add 5-10lbs every successful set

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

500/450m Row (RX+= Ski)

25 DB Power Cleans (50/35)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)AMRAP 24 Minutes

20 Wallballs 20/14lbs to 10/9′

300/240m Row

40 Double Unders

2)4 Rounds

14/10 Calorie Bike

14 Alt. DB Snatch 70/50lbs

4 Wall Walks

Rest 3:00

3)For Completion

Legless Rope Climbs

2×3

Then

4×2

4)EMOM 16 Minutes

1- 12 Front Rack Box Step Up (6 per leg; moderate light load)

2- 10 Pike Compressions

3- ME 90 Degree Push Up Hover Hold\

4- Rest