Saturday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

30/24 Calorie Row (RX+=Ski)

10 Wall Walks

*Rest 2:00

AMRAP 5 Minutes

*Rest 2:00

AMRAP 4 Minutes

*Rest 2:00

AMRAP 3 Minutes

*Rest 2:00

AMRAP 2 Minutes
*Continue where you left off in previous AMRAP

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)Every 3:00 for 24:00

Row 500/450m

2)Touch and Go Power Snatch

3×10 @65%

1xAMRAP @65%

3)AMRAP 1 Minute x 9

3 Overhead Squats AHAP (80-90%)(From Rack)

Max Double Unders in remaining time

Rest 2:00 between AMRAPs

4)3 Rounds:

10 RDL (moderate load)

100′ Waiters Walk (left)

:30 GHD Sit Up Hold

100′ Waiters Walk (right)

Rest as needed

5)Until you reach 15 Reps

Death by Legless Rope Climbs

Rest 3:00 every time you need to restart