Tuesday

Elite Wellness – CrossFit

Metcon (Time)

15 Rounds:

.4 Bike

3 Muscle Ups

Metcon (No Measure)

2 Rounds: (optional- if time)

10/10 Back Rack Step Ups

100′ OH Dual KB Carry

15 Back Extensions

100′ OH Dual KB Carry

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)AMRAP 6 Minutes x 3

300m Ski

3 Wall Walks

300m Ski

6 Wall Walks

Continue skiing 300m and adding 3 Wall Walks until the end of the interval

Rest 3:00

2)5 Rounds

60′ UB Double DB Overhead Walking Lunge AHAP

Rest 3:00

3)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

4)Power Clean

Work up to a single between 80 and 90%

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