Elite Wellness – CrossFit
Shoulder Press (5×4)
*All sets at 75%
Metcon (Time)
For Time:
15-12-9
Calorie Row
Bar Facing Burpee
Calorie Bike
Bar Facing Burpee
Metcon (No Measure)
“AFTER PARTY” Complete 0-3 of the following:
1)3 rounds:
10 Hanging L Sit Raises
15 Skull Crushers (moderate light load)
1:00 Wall Sit – Hold Plate Straight Out (25-45#)
Rest 1:00
2)Bench Press
4×8
3)AMRAP 2 Minutes
Max UB sets of 3 Touch and Go Squat Snatch (75%)
Rest 2:00
AMRAP 2 Minutes
Max UB sets of 5 Touch and Go Squat Snatch (65%)
Rest 2:00
AMRAP 2 Minutes
Max UB sets of 7 Touch and Go Squat Snatch (55%)
Rest 2:00
AMRAP 2 Minutes
Max UB sets of 9 Touch and Go Squat Snatch (50%)
Rest 2:00
AMRAP 2 Minutes
Max UB sets of 11 Touch and Go Squat Snatch (45%)
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