Saturday

Elite Wellness – CrossFit

Metcon (Weight)

Deadlifts

1×5@60-65%

1×3@70-75%

1×1@80-85%

1×5@65-70%

1×3@75-80%

1×1@85-90%

Metcon (AMRAP – Rounds and Reps)

AMRAPx6: 2 Cycles

3 Bar Muscle Ups

6 hang Power Snatch (115/80)

9 Lateral Burpees Over Bar
*Rest 2min between AMRAPs

*Start over on NEW AMRAP

Metcon (No Measure)

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

1)Every 4:00 for 16:00

1:00 UB Dumbbell Farmers Carry (HEAVY)

2)For Time

3 Rounds

Ski 300m

20 Jumping Lunges

10 DB Snatches 70/50lbs

Rest 1:30

2 Rounds

Rest :45

1 Round

3)For Completion

EMOM 12 Minutes

1- 15 Medball GHD Sit Up

2- Weighted Wall Sit Hold (bear hug medball)