Tuesday

Elite Wellness – CrossFit

Back Squat (1×3)

*Complete as an EMOM until failure

*Start at 70% of 1RM

*Add 10lbs after every successful set

Metcon (Calories)

6 Rounds: Every 3min

:15sec Bike Sprint
*Full Send each round!

Metcon (No Measure)

“After Party”- Complete 0-2 of the following:

1)For Time

50′ Double DB OH Walking Lunge (50/35)

20 Burpees to a 12″” Target

50′ Double DB OH Walking Lunge

20 Burpees to a 12″” Target

50′ Double DB OH Walking Lunge

2)5 Rounds

10-20 UB Deficit HSPU 2″”

Rest as needed to repeat set

3)AMRAP 37 Minutes

100m Sandbag Run 70/50lbs

15 Thrusters 75/55lbs

100m Sandbag Run 70/50lbs

12 Toes to Bar

Rest 2:00

4)Every 4:00 for 16:00

12 GHD

20 (10/10) Back Rack Box Step Ups (light weight)

Max UB Dumbbell OverHead Hold AHAP (1:00 cap)