Saturday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

200m Run

10 Single DB OH Lunge (50/35)(RX+=70/50)

15 Weighted Sit Ups (RX+=Weighted GHD)

10 Single DB OH Lunge

Metcon (No Measure)

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

1)Accumulate 3 easy sets of strict Muscle Ups (1-3 Reps)

Then

EMOM 10 Minutes

6 Muscle Ups

2)3 Rounds:

10 Tempo Bench Press (3/x/3/x)

:30 Weighted GHD Hip Extension Hold

3)2 Rounds

Max Distance row in :30

Rest 2:30

Max Distance C2 Bike in :30

Rest 4:30

4)Split Jerk

1×80%, 1×85%, 1×90%

1×92.5%, 1×95%, 1×97.5%

1×95%, 1×92.5%, 1×90%, 1×80%