Tuesday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 2 Minutes x 4

2 Power Snatches @ 70%

12 Toes to Bar

2 Power Snatches @ 70%

Max Double Unders in remaining time
RX+= Snatches at 80%

**Rest 2:00 between AMRAPs

Metcon (No Measure)

Tabata:

Hollow Rocks

*Rest 1min

Heavy Sandbag Hold (Bear Hug)

Metcon (No Measure)

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

1)For Completion

Every 3:00 for 15:00

10 Single Arm DB Shoulder to OH (5 Per Arm) AHAP

2)For Time

12 Rounds

200m/175m Row

Rest :30

3)For Weight

Every 4:00 for 16:00

4 Hang Power Cleans

4 Push Jerk

3 Hang Power Cleans

3 Push Jerk

2 Hang Power Cleans

2 Push Jerk

4)For Reps

AMRAP 16 Minutes

Muscle Ups*

*8 Sandbag Burpee Get Overs 150/100lbs to 48/40″ every time you break your MU

–

If you cannot consistently hit sets of 4+ in this workout. Switch it to an AMRAP of 5 Muscle ups and 8 get overs.