Elite Wellness – CrossFit

Power Clean (1×3)

*Complete as a 10min EMOM

*All sets at 65%

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

15 Kettlebell Swings (53/35)

45 Double Unders

15 Kettlebell Swings

45 Double Unders

Rest 1:00

Metcon (No Measure)

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

1)For Time

Row 1,000m

30 GHD Sit Ups

Row 500m

30 GHD SIt Ups

Row 500m

30 GHD Sit Ups

Row 1,000m

2)EMOM 10 Minutes

4 Devils Press (Heavy)

3)3 Rounds

12 Seated Barbell Strict Press (light moderate load)

20 Barbell Good Mornings (use same barbell/load)

20 V-Ups

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