Tuesday

Elite Wellness – CrossFit

Metcon (Time)

2 Rounds

Row 20/16 Calories

12 Strict HSPU

Row 10/8 Calories

60′ HS Walk (30′ out and back)

*Rest 1:00

1 Round

*Rest 1:00

1 Round

Metcon (Weight)

3 Sets:

100′ Sandbag Bear Hug Carry

10 Strict Chest to Ring Pull Ups

Rest as needed

Metcon (No Measure)

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

1)3 Rounds

Max UB Toes to Bar

Rest 3:00

2)2 Rounds

3-6-9

Bar Facing Burpee

Bike Calories

Unbroken Touch and Go Power Cleans @ 50% of 1RM

*Rest 5:00

3)Deadlift

1×1 @80%

Then

2×3 @70% of 1RM

2×3 @67.5% of 1RM

2×3 @65% of 1RM

2×3 @62.5% of 1RM

2×3 @60% of 1RM

*after each set of deadlift complete 3 Max Height Box Jumps

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