Saturday

Elite Wellness – CrossFit

Metcon (Weight)

Squat Snatch

4 @ 72.5%

3 @ 77.5%

2 @ 82.5%

4 @ 75%

3 @ 80%

2 @ 85%

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

15 C2B

Run 300m

8 Alternating Hang DB Snatch 80/55lbs

Rest :30

Metcon (No Measure)

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

1)3 Rounds for Quality

10 Paralette Shoot Throughs

:30 Chinese Plank

2)2 Rounds

200ft HS Walk

*Rest 5min between rounds

3)400/360 Calorie C2 Bike performed in the following intervals:

2:30 Bike for Calories

Rest :30

3:45 Bike for Calories

Rest :45

5:00 Bike for Calories

Rest 1:00

3:45 Bike for Calories

Rest :45

2:30 Bike for Calories

Rest :30

3:45 Bike for Calories

Rest :45

Then, if 400/360 Calories are not complete, continue with 1:00 of work and 1:00 of rest until 400/360 calories are completed.