Monday

Elite Wellness – CrossFit

Deadlift (1×4)

Sets at:

1×80%, 6×55%, 5×65%, 4×75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes

10 Overhead Squat (75/55)

8 C2B

10 Box Jump Overs (24/20)
**Open standard on Box Jump Overs

Metcon (No Measure)

“AFTER PARTY:- Complete the following:

1)For Time

200 DU

80ft HS Walk

20 Devils Press (50/35)

80ft HS Walk

30 Alternating Pistols

80ft HS Walk

20 Clean and Jerk (135/95)

80ft Back Rack Lunge (135/95)

2)MAFF Session

Warm Up

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

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

then,

45:00 w/ Heart Rate @ 180-age