Tuesday

Elite Wellness – CrossFit

Back Squat (2×3)

*Build to a heavy single around 80-85%

-then-

**Complete 2×3 at each percentage:

70%, 67.5%, 65%, 62.5%, 60%

**Complete a set every :60-90%

Metcon (Time)

5 Rounds:

10 Cal bike

2 Rope Climbs (RX+= Legless)

Metcon (No Measure)

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

1)3 Rounds

10 Romanian Deadlifts

Rest 3:00

2)AMRAP 3 Minutes x 4

60′ Sandbag Carry (150/100)

30′ OH Walking Lunge (165/115)

9 Hang Power Snatches

Rest 3:00

Restart at the top each AMRAP.

3)5 Rounds

Max UB 10″ Deficit HSPU

Rest 3:00

4)All Running (road or Air)

MAFF Session

Warm Up

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

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

Rest/mobilize/hydrate for 5:00

then,

45:00 w/ Heart Rate @ 180-age