Tuesday

Elite Wellness – CrossFit

Metcon (Weight)

EMOM 10 Minutes

3 Power Snatch @70%

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

15/12 Cal Bike

10 Deadlift (225/155)

*:30sec rest between rounds

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1)5 Rounds

60 Heavy Double Unders

20 Toes to Bar

6 OH Squats 215/155lbs

Rest 3:00

2)Every 2:00 for 20:00

5 Wall Walks

3)3 Rounds

20 Russian Twists with Plate (35/25)

20 Standing Plate Tricep Extensions (35/25)

1:00 Wall Sit – Hold Plate Straight Out (35/25)

Rest 1:00

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