Elite Wellness – CrossFit

Clean and Jerk (1×3)

3×65%

3×67.5%

3×70%

3×72.5%

3×75%

Metcon (AMRAP – Reps)

AMRAP 12 Minutes: (w/partner)

8 Muscle Ups

16 Cal Bike

12 Muscle Ups

16 Cal Bike

16 Muscle Ups

16 Cal Bike

Continue climbing by 4 muscle ups each round

Metcon (No Measure)

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

1)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

2)Accumulate 1:00×4 Wall Sit

*Between each 1:00 set:

20 Band Pull Aparts (supinated grip)

10 GHD Sit Up with Medball (14/20)