Thursday

Elite Wellness – CrossFit

Metcon (Weight)

EMOM 10 Minutes

2 Power Snatch
*Keep reps in 75-85% range

Metcon (AMRAP – Rounds and Reps)

AMRAPx8

200m Run

9 HSPU

6 Alt Hang DB Snatch

Metcon (No Measure)

“AFTER PARTY” (Complete 0-2 of the following):

A)For Completion:

Every 4 Minutes

20/15 Calorie Row

Max Distance Bike in the remaining time

Until 10/9K Bike is completed

B)Accessory – For Completion

EMOM 16 Minutes

1- 1 Set of Strict Pull Ups*

2- 16 (8/8) Front Rack Lunge (light moderate load)

3- Plank

4- Rest