Tuesday

Elite Wellness – CrossFit

Shoulder Press (5×5)

*All sets at 65%

Metcon (AMRAP – Reps)

AMRAP 13 Minutes

Sumo Deadlift High Pulls (95/65)
*Run 200m Every time you break

*RX+= (115/80)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)For Time

Perform 2:00 of work followed by 2:00 of rest until you complete the following:

200 KB Snatch 53/35lbs

120 Wallballs 30/20lbs to 10/9′

40 Deficit HSPU 4/2″

You may not partition the work.

2)Bench Press

3×10

Build across sets, maintain speed.

3)AMRAP 5 Minutes x 5

20/15 Calorie Row @ Reach Pace

30/25 Calorie Row @ Forever Pace

Rest 3:00 between rounds

4)For Completion

3 rounds:

10-15 Strict Pull Ups

15 Skull Crushers (light medium load)

20 Banded Pulse Squats

Rest 2:00