Saturday

Elite Wellness – CrossFit

Power Snatch (1×1)

*Build to a Heavy Single

then

5×70-75%

4×75-80%

3×80-85%

Metcon (Time)

2 Rounds:

300m Run

*Rest= Walk Back

200m Run

*Rest= Walk Back

Metcon (No Measure)

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

1)Barbell Overhead Walking Lunge Steps

2×20

2×10

2)AMRAP 1 Minute x 5

Max Rope Climbs w/ 20/14lb vest

Rest 3:00

3)Accumulate 4:00 in HS Hold (on wall)

then

Accumulate 2:00 in L Sit Hold

4)For Time:

30/22 Calorie Bike

20 Deficit HSPU 4/2″

30′ Handstand Walk

20 Single DB Step Up (70/50) to (24/20)

Rest 2:00

30′ Handstand Walk

20 Deficit HSPU 4/2″

Rest 2:00

30′ Handstand Walk Ramp (ramp first)

20 Single DB Step Up (70/50) to (24/20)

30′ Handstand Walk

30/24 Calorie Row