Saturday

Elite Wellness – CrossFit

Metcon (Weight)

Every 2 Minutes for 5 Sets:

2 Low Hang Cleans (Yes squat them)

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 2

1-2-3-4-5-6…

Wall Walks

Squat Snatch (135/95)(RX+=185/130)
*Rest 3min between AMRAP’s

**Begin second AMRAP back at 1

Metcon (No Measure)

“AFTER PARTY”-

1)AMRAP 8 Minutes

Max Calorie C2 Bike

Rest 2:00

AMRAP 7 Minutes

Max Calorie C2 Bike

Rest 2:00

AMRAP 6 Minutes

Max Calorie C2 Bike

Rest 2:00

AMRAP 5 Minutes

Max Calorie C2 Bike

2)4 Rounds:

15 Weighted Hip Extensions (hug a plate)

into

50′ Bar Overhead Carry

into

:30 Supinated Grip Chin over the Bar Hold

3)AMRAP 20 Minutes, all in a 20/14lb Vest

20 Jump Squats to 6″ Target

20 Burpees to 6″ Target

400m Run