Elite Wellness – CrossFit
Shoulder Press (5×4)
*All sets at 70%
Metcon (AMRAP – Rounds and Reps)
AMRAPx9min: Climb Down the Ladder
14 Burpee Box Jump Overs (20″)
14 DB Lunges (60/40)
14 Alt. DB Hang Snatch (60/40)
12-12-12,10-10-10,etc
*Use one DB for the lunges
Metcon (No Measure)
“AFTER PARTY” Complete 0-3 of the following:
1)Every 10 Minutes for 50 Minutes
Bike 2/1.7k
200m Empty Sled Push
2)Bench Press
4×8
Build across sets, maintain speed.
3)5 Rounds
21/15 Calorie Ski
100 Double Unders
Rest 3:00
4)Double KB Push Press
4×15
Rest as needed
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