Tuesday

Elite Wellness – CrossFit

Metcon (Weight)

Every 4 Minutes for 12 Minutes: Complete 1 Complex

4 Hang Power Cleans

4 Push Jerk

3 Hang Power Cleans

3 Push Jerk

2 Hang Power Cleans

2 Push Jerk
*Hold onto the bar the entire time : )

Metcon (AMRAP – Rounds and Reps)

AMRAPx13:

100′ Sandbag Carry

10 Weighted Sit Ups (RX+= GHD)
*Add 5 reps to Sit Ups/GHD every round

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)For Time

Every 4 Minutes for 24 Minutes

50′ DB Front Rack/OH Lunge* 50s/35s

25 Wallballs 20/14lbs to 10′

100 Double Unders

2)For Time

3 Rounds

36/24 Calorie Ski

Rest 6:00

3)For Completion

12-9-6

Rope Climbs

Rest 3:00 between rounds

4)For Completion

EMOM 10 Minutes

1- 10 Plank Transitions + 5 V Ups

2- 5 V Ups + 10 Plank Transitions