Thursday

Elite Wellness – CrossFit

Metcon (Weight)

EMOM 10 Minutes

2 Power Clean to Push Jerk
*Keep reps in 75-85% range

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

1k/.9k Assault Bike

12 HSPU

14 Goblet Squats 70/50lbs

Metcon (No Measure)

“AFTER PARTY” (Complete 0-1 of the following):

A)Cardio- For Completion

Alternating Every 2 Minutes until 300 Calories are Completed:

– Ski

– Bike

– Row

B)Accessory – For Completion

4 rounds

:30 Max Strict Toes to Bar (10 rep cap)

:30 Rest

Then,

4 rounds

:30 Bent Over Dual DB Rows (light speedy reps, 20 rep cap)

:30 Rest

Then,

4 rounds

:30 Lunge Hold right (hold a plate if :30 is easy)

:30 Rest

Then,

4 rounds

:30 Lunge Hold left (hold a plate if :30 is easy)

:30 Rest