Tuesday

Elite Wellness – CrossFit

Metcon (4 Rounds for time)

Every 5 Minutes for 20 Minutes:

12-10-8

Bar Facing Burpees

Pistols
*Rest remaining time

Metcon (Time)

If time complete:

Every :30sec until you reach 12/10 Reps:

1 Rope Climb (RX+= Legless)
*if you feel a rep will reach failure then rest that round

Metcon (No Measure)

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

1)AMRAP 5 Minutes

15 Power Snatch 75/60lbs

15 Power Snatch 115/75lbs

15 Power Snatch 135/95lbs

AMRAP Power Snatch 165/110lbs

OR

AMRAP 5 Minutes

15 Power Cleans 95/70lbs

15 Power Cleans 135/95lbs

15 Power Cleans 165/110lbs

AMRAP Power Cleans 185/125lbs

****Choose your weaker movement

2)3 Rounds

3/2.7k C2 Bike

Rest 2:30

3)4 Rounds

15 GHR

into

10/10 Split Goblet Squat

4)For Time:

15-20-25-30-25-20-15

GHD Sit Ups

10-8-6-4-6-8-10

Sandbag to Shoulder

6-5-4-3-4-5-6

Sandbag Shuttle Run

**once completed (within a 5min window):

Build to a 1RM Front Squat