Saturday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 21 Minutes

15/12 Calorie C2 Bike

3 Power Cleans 225/160lbs

30′ HS Walk

Rest :30
Scaling Options:

Power Cleans: 185/125lbs

8 HSPU

Metcon (No Measure)

“AFTER PARTY”- Complete 0-5 of the following:

1)For Weight

Every 3:00 for 15:00

5 Pause Front Squats (start at 65% and build)

2)For Weight

Every 4:00 for 12:00

100m UB Famers Carry AHAP

@12:00

Max Distance UB With Same Weight

3)For Rounds and Reps

AMRAP 9 Minutes

9 Lateral Burpee Box Jump Overs 24/20″

9 Strict HSPU

4)For Time

2 Rounds

800m Run

Rest 4:00

into

3 Rounds

400m Run

Rest 3:00

into

4 Rounds

300m Run

Rest 2:30

5 Rounds

200m Run

Rest 2:00

5)For Completion

3×20 Chest to bar Pull Ups

Rest as needed between sets to stay unbroken

Rest 5:00

3×20 Toes to Bar

Rest as needed between sets to stay unbroken