Monday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 27 Minutes

12 Alternating DB Hang Snatch (50/35)

3 Bar Muscle Ups

12 Wallballs (20/14)

3 Bar Muscle Ups

12 Wallballs (20/14)

3 Bar Muscle Ups

12 Alternating DB Hang Snatch (50/35)

Rest 2:00
RX+= DB (70/50)/Wallball (30/20)

Metcon (No Measure)

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

1)Clean and Jerk

2×75%, 2×77.5%, 2×80%, 2×82.5%

2×85%, 2×87.5%, 2×90%, 2×75%

2)Climb down the ladder:

15 Handstand Push Ups

150m Run

14 Handstand Push Ups

150m Run

Continue until you complete the round of 5/150m Run

3)7 Rounds

:30 Tall Plank

:30 Low Plank

4)All on a Rower: MAFF Session

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

5:00, Slowly Build Heart Rate to (180-age)

Rest/mobilize/hydrate for 5:00

then,

45:00 w/ Heart Rate @ 180-age