Saturday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes: w/partner

10 Box Jump Overs (24/20)(All the Way Over)

12 HSPU (RX+=30ft HS Walk)

10 T2B
*Short reps for partners/long time domain

*Break reps up as needed

*Don’t go out too HOT

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)EMOM 5 Minutes

4 Power Position Clean

Rest 1:00

EMOM 5 Minutes

3 Above Knee Clean

Rest 1:00

EMOM 5 Minutes

2 Below Knee Clean

Rest 1:00

EMOM 5 Minutes

16-20: 1 Clean

2)10 Rounds

20/16 Calorie Row

Rest 2:00

3)For Time

60′ DB Farmers Hold Walking Lunges 60s/40s

1200m Bike

Rest 5:00

1200m Bike

60′ DB Farmers Hold Walking Lunges 60s/40s

4)EMOM 9 Minutes – Rotate Movements

1- Smooth set of Bar MU

2- Smooth set of Chest to Bar Pull Ups

3- Smooth set of Pull Ups