Saturday

Elite Wellness – CrossFit

Metcon (Weight)

Every 2 Minutes for 5 Sets:

2 Snatch Complex @ 75%
*Complex=

1 Mid hang Snatch+2 Full Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

250m Row

50 Double Unders

12 Wallballs (20/14)

Metcon (No Measure)

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

1)Climb the Ladder for 16 Minutes

200m C2 Bike

10 Toes to Bar

600/550m C2 Bike

10 Toes to Bar

1000/900m C2 Bike

10 Toes to Bar

1400/1250m C2 Bike

Continue adding 400/350m each round.

2)6 Rounds

10 T&G Push Jerk

Rest 2:00

3)AMRAP 1:00×5

Wall Walks

Rest 3:00

4)For Completion

4 x :30 Dead Hang

*Between each round:

5 Dual KB Front Rack Step Through Lunges (right leg)

100’ Dual KB Front Rack Carry

5 Dual KB Front Rack Step Through Lunges (left leg)

5)Every 7:00 for 21:00

Max Calorie Bike in :30