Saturday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes

10 Toes to Bar

10/8 Calorie Row

10 Toes to Bar

10 Power Snatch 115/80lbs

10 Toes to Bar

Rest :90

Metcon (No Measure)

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

1)For Time

13 Squat Cleans 135/95lbs

Rest 1:00

11 Squat Cleans 155/110lbs

Rest 1:00

9 Squat Cleans 185/125lbs

Rest 1:00

7 Squat Cleans 205/145lbs

Rest 1:00

5 Squat Cleans 225/155lbs

Rest 1:00

3 Squat Cleans 245/170lbs

2)AMRAP 7 Minutes

6 DB Step Overs 50s/35s to 24/20″

4 Devils Press 50s/35s

2 Burpee Box Jump Overs 24/20″

3)4 Rounds

40/32 Bike

Rest 4:00

4)4 rounds

:30 Front Rack Split Squats (rotate legs every round; use empty bar or very light weight)

:30 Rest

Then,

4 rounds

:30 Banded Tricep Pull Down (light band, speedy reps, 30 rep cap)

:30 Rest

Then,

4 rounds

:30 Side Star Plank (rotate sides every round)

:30 Rest