Tuesday

Elite Wellness – CrossFit

Shoulder Press (5×5)

*All sets @ 70%

Metcon (Time)

4 Rounds:

5 Power Cleans (205/135)(RX+ 225/155)

9 Wallballs (20/14)(RX+ 30/20)

*Rest 3min

4 Rounds:

7 Power Cleans (155/110)(RX+ 185/135)

12 Wallballs (20/14)(RX+ 30/20)

Metcon (Time)

4 Rounds:

5 Power Cleans (205/135)(RX+ 225/155)

9 Wallballs (20/14)(RX+ 30/20)

*Rest 3min

4 Rounds:

7 Power Cleans (155/110)(RX+ 185/135)

12 Wallballs (20/14)(RX+ 30/20)

Metcon (Time)

4 Rounds:

5 Power Cleans (205/135)(RX+ 225/155)

9 Wallballs (20/14)(RX+ 30/20)

*Rest 3min

4 Rounds:

7 Power Cleans (155/110)(RX+ 185/135)

12 Wallballs (20/14)(RX+ 30/20)

Metcon (No Measure)

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

1)For Weight

Bench Press

3×10

Build across sets, maintain speed.

2)AMRAP 5 Minutes

20 Hang Squat Snatch (75/55)

100′ Front Rack Walking Lunge (75/55)

3)For Completion

DB Overhead Squats

5×20 (10 Per Side)

Rest as needed

4)For Meters

5 Rounds

2:00 Run @ Reach Pace

4:00 Run @ Forever Pace