Monday

Elite Wellness – CrossFit

Clean (Sets at:
1×1 (80%), 3×3 (77.5%), 1×3 (67.5%))

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes

6 Pull Ups

6 Power Cleans (135/95)

150m Row (RX+= Ski)

“AFTER PARTY” (No Measure)

1)4 Sets:

12/12 Single Arm DB Row (moderate load)

8 Rower Pike Ups

THEN

Accumulate 5:00 of Marching (bear hugging a sandbag)

2)4 Rounds

1 Smooth Set of Strict HSPU*

Then

1 Max Set of Strict HSPU*

Rest 3:00 Between all sets

3)Bench Press

5 @40%, 5 @50%, 5 @60%

5 @75%, 3 @80%, AMRAP @85%