Saturday

Elite Wellness – CrossFit

Metcon (Time)

4 Rounds:

Run 400m

15 Sandbag Squats

30/25 Calorie Bike

15 Sandbag Squats

Rest 3:00
*RX+= 5 Rounds

Metcon (No Measure)

“After Party”- Complete 0-4 of the following:

1)8 Rounds

100m Ski

Rest 2:40

2)Every 3:00 for 24:00

3 Touch and Go Power Snatch

3)Push Press

10×3 @62.5%

4)AMRAP 12 Minutes – Climb the ladder

Run 100m

15 Toes to Bar

Run 200m

15 Toes to Bar

Run 300m

15 Toes to Bar (add 100m to run each round)

5)Until you reach 35 Reps:

Climb the ladder of unbroken muscle ups

1-2-3-etc (MAX is 7 reps of 8th set)