Monday

Elite Wellness – CrossFit

Deadlift (4×10)

*All sets at 60%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15/12 Cal Row (RX+= Ski)

1 Legless Rope Climb

10 Power Snatch (115/80)
*Rest :30 between rounds

Metcon (No Measure)

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

1)AMRAP 2 Minute x 5

15 Toes to Bar

Max Burpee Get Overs 40/36″ in remaining time

Rest 2:00

2)4 Sets:

:30 Barbell Roll Outs

:30 Dumbbell Head Holds

1:00 Wall Sit March

3)Work up to a heavy Cluster single

Then

Cluster into Thrusters

6@ 60%

6@ 60-65%

5@ 65%

5@ 65-70%

4@ 70%

4@ 70-75%

*cluster 1st rep and then finish out with thrusters

4)All Running (road or Air)

MAFF Session

Warm Up

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

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

Rest/mobilize/hydrate for 5:00

then,

63:00 w/ Heart Rate @ 180-age