Tuesday

Elite Wellness – CrossFit

Metcon (Weight)

Squat Snatch

4 @ 70%

3 @ 75%

2 @ 80%

4 @ 72.5%

3 @ 77.5%

2 @ 82.5%

Metcon (Time)

5 Rounds:

1/.9k Bike

12 Weighted Sit Ups

18 KB Swings 53/35lbs
*RX+= GHD Sit Ups

Metcon (No Measure)

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

A)Interval: For Reps

AMRAP 2min x 6

30 Air Squats

Max Rep Burpee Box Jump Overs 24/20″ in remaining time

*Rest 2:00 between AMRAPs

B)Intervals:

AMRAP :45 x 10

Max Distance Row

*Rest 2:15 between sets

C)Skill – For Completion

5 30′ Unbroken HS Walks

Rest 2:00

4 30′ Unbroken HS Walks

Rest 2:00

3 30′ Unbroken HS Walks

Rest 2:00

2 30′ Unbroken HS Walks

D)Accessory – For Completion

Every 3:00 for 15:00

:10-15sec L-Sit

12 Strict Press (light moderate weight)

:30-45sec Wall Sit