Tuesday

Elite Wellness – CrossFit

Metcon (Weight)

Power Snatch

4 @ 70%

3 @ 75%

2 @ 80%

4 @ 72.5%

3 @ 77.5%

2 @ 82.5%
*15min to complete

Metcon (Time)

2 Rounds:

35/28 Calorie Row

28 HSPU

Metcon (No Measure)

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

A)Intervals- Running

AMRAP 5 Minutes

Run for Distance

Rest 3:00

AMRAP 4 Minutes

Run for Distance

Rest 4:00

AMRAP 3 Minutes

Run for Distance

Rest 5:00

Then,

For Time

Run the total distance covered in the 5,4, and 3 Minute AMRAPs

B)Skill – For Completion

3 Rounds

4 Rope Climbs

Rest :30

3 Rope Climbs

Rest :30

2 Rope Climbs

Rest :30

1 Rope Climbs

Rest 3:00

C)Accessory – For Completion

Every 4:00 for 16:00

10 Pause GHDSU

20 (10/10) Back Rack Box Step Ups (light weight)

MAX DB Farmer’s Hold (Heavy)