Tuesday

Elite Wellness – CrossFit

Metcon (Weight)

EMOM 10 Minutes

3 Power Cleans (60%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes

10 Wallballs (20/14)(RX+= 30/20)

5/4 Muscle Ups

Metcon (No Measure)

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

1)3 Rounds

12 Bar Facing Burpees

9 Hang Power Snatches 120/85lbs

60′ Handstand Walk

9 Hang Power Snatches 120/85lbs

12 Bar Facing Burpees

Rest 4:00

2)Double KB Push Press

6×10 AHAP

Rest 2:00

3)4 Rounds

8 Sand Bag Bear Hug Pause Squats

8 V Up Complex

1:00 Plate Pinch Hold (25-45#, depending on style of plate)

Rest :90

4)MAFF Session

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

5:00, Slowly Build Heart Rate to (180-age)

Rest/mobilize/hydrate for 5:00

then,

45:00 w/ Heart Rate @ 180-age