Tuesday

Elite Wellness – CrossFit

Metcon (Time)

Until 10/9k Bike is completed:

Every 3 Minutes-

1 Rope Climb

MAX Distance Bike in remaining time
*If available wear a vest

Metcon (No Measure)

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

1)Front Squat

4×60%, 4×65%, 4×70%, 3×75%

3×80%, 2×85%, 2×90%

2)2 Rounds

Row 2/1.8k

2k C2 Bike @ recovery pace

3)3 sets:

3-5 Strict Pull Ups, last rep goes into Max Chin Over Bar Hold

Rest 2 minutes between attempts

3 Sets:

25 GHD Medball Sit Ups

Rest 2:00 between sets

4)3 Rounds

2 HS Walk Ramp Round Trips (15ft/Ramp/15ft= 1)

Rest 3:00