Monday

Elite Wellness – CrossFit

Deadlift (1×4)

Sets at: Touch & Go

1×6 60-65%

1×5 70-75%

1×4 80-85%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

5 Clean & Jerks (155/110)

20/15 Cal Row

5 Front Squats

*Rest :30
RX+= 205/140

Metcon (No Measure)

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

1)3 Rounds

2:00 Steady Forwards Sled Drag

2:00 Recovery Bike/Walk

2)2 Rounds

150 Calorie Ski

Rest 3:30

3)Until you reach 45 Reps:

Climb the ladder of unbroken muscle ups

1-2-3-etc

Once you reach a set you cannot complete – Rest 3:00 and start over

4)3 Sets:

15 Bent Over DB Rows

Max Effort LSit Hold

Rest as needed