Saturday

Elite Wellness – CrossFit

Deadlift (7×3)

*Complete at a 3″ deficit

*All sets at 60% of 1RM Deadlift

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

250m Row

100m Farmers Carry (50/35)

3 Wall Walks

Metcon (No Measure)

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

1)8 Rounds

Run 400m

Rest 2:00

2)EMOM 16 Minutes, rotating minutes (4 sets of each movement)

– 12 Pull Ups

– 9 Chest to Bar Pull Ups

– 6 Bar Muscle Ups

– Rest

3)Strict Press

4@70%

4@75%

4@80%

Into

Push Press

2@75%

2@80%

2@85%

2@90%

4)AMRAP 3 Minutes

30 Wallballs 30/20lbs

Max Calories on Bike in remaining time

Rest 3:00

AMRAP 3 Minutes

30/24 Calories Bike

Max Wallballs 30/20lbs to in remaining time