Saturday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

2 Legless Rope Climbs

30 Double Unders

40 Alternating Hang DB Snatch 50/35lbs

30 Double Unders

*Rest 4min (@22min Mark)

For Time:

60/45 Cal Bike

Metcon (No Measure)

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

1)AMRAP 5 Minutes

15 Power Snatch 75/60lbs

15 Power Snatch 135/100lbs

15 Power Snatch 165/110lbs

AMRAP Power Snatch 185/125lbs

*Rest 5:00

AMRAP 5 Minutes

15 Clean and Jerk 95/70lbs

15 Clean and Jerk 155/100lbs

15 Clean and Jerk 185/110lbs

AMRAP Clean and Jerk 205/140lbs

2)4 Rounds

15 Deficit HSPU 4″

Rest 3:00

Then

1 Max set Deficit HSPU 4″

3)5 Rounds

1 Sandbag Clean 200/150lbs

Run 200m

1 Sandbag Clean 200/150lbs

Run 200m

1 Sandbag Clean 200/150lbs

Rest 2:00

4)EMOM 15 Minutes, rotating:

1- 8 Split Squats right (moderate load)

2- 8 Split Squats left

3- 25 GHD Sit Ups

4- Dead Hang

5- Rest