Tuesday

Elite Wellness – CrossFit

Metcon (Weight)

Squat Clean

3 @ 70%

2 @ 75%

1 @ 80%

3 @ 72.5%

2 @ 77.5%

1 @ 82.5%
*Complete a set every 2min

Metcon (AMRAP – Rounds and Reps)

AMRAPx14

300m Row

100m D-Ball Carry

2 Rope Climbs
*RX+=Ski

Metcon (No Measure)

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

A)Interval – For Time

2 Rounds

10 Burpee Bar Muscle Ups

25 OH Squats 95/65lbs

*Rest 1:30

25 OH Squats 95/65lbs

10 Burpee Bar Muscle Ups

*Rest 1:30

B)Intervals- Bike

Every 2 Minutes for 24 Minutes

:12 Max Calorie AAB

C)Skill – For Completion

3 Rounds

X* Strict HSPU (X=Number you can hit consistently)

Rest 3:00

Then

1 Round

Max UB set of Strict HSPU

D)Accessory – For Completion

4 rounds

8 Bench Press (moderate load)

15 RDL (light load)

1:00 Max L-Sit Hold* (Accumulate as much time in 1min)

*Rest :90