Elite Wellness – CrossFit

Back Squat (1×2)

Sets:

4×75%, 3×80%, 2×85%

4×80%, 3×85%, 2×87.5%

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

15/13 Calorie Row

45 DU

15 Alt. DB Snatch (50/35)

Metcon (No Measure)

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

1)4 Rounds

500/450m Ski

15 Medball GHD Sit Ups 20/14lbs

10 BMU

2)MAFF Session- Any cardio

Warm Up

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

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

then,

45:00 w/ Heart Rate @ 180-age