Saturday

Elite Wellness – CrossFit

Metcon (Weight)

Every 3:00 for 15:00

5 Pause Front Squats
*Start around 60% and build as form allows

Metcon (No Measure)

EMOM 10 Minutes – Alternate Movements

12 Toes to Bar

12 Chest to Bar Pull Ups
*Movements are meant to be unbroken (scale accordingly)

Metcon (No Measure)

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

1)For Time

Every 3:30 for 35 Minutes (10 rounds)

17/13 Calorie Ski

11 Power Cleans 155/110lbs

4 Burpee Muscle Ups

2)For Time

2 Rounds

12/7 Calorie Bike

Rest 1:30

then,

3 Rounds

15/9 Calorie Bike

Rest 2:30

then,

2 Rounds

12/7 Calorie Bike

Rest 1:30

3)For Completion

4 Rounds for Quality

20 Banded Good Morning (medium band)

:30 Chinese Plank