Monday

by | Oct 9, 2022 | Uncategorized

Elite Wellness – CrossFit

Metcon (AMRAP – Reps)

4 Rounds:

Complete a Smooth set of (*see notes)

then

1 MAX set of chosen movement

*Rest 3min between all sets
*Choose the hardest variation you have 4+ reps with:

Ring Muscle ups

Bar Muscle Ups

C2B

Pull Ups

Banded Pull Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

15 Bar Facing Burpees

12 Hang Power Snatch (135/95)

75 DU

Metcon (No Measure)

“AFTER PARTY”- Complete the following:

1)AMRAP 3 Minutes x 7

Ski for Calories

Rest 2:00

2)3 Sets:

10 Pause Hip Extensions

:30 Dead Hang

50′ Heavy Farmer Carry

:30 Dead Hang

Rest :90

3)4 Rounds: 2min ON/2min OFF

15/12 Cal Bike

MAX Thrusters in remaining time (75/60)