Tuesday

Elite Wellness – CrossFit

Shoulder Press (1×1)

Sets at:

1×1 (80%), 1×6 (72.5%), 1×5 (75%), AMRAP (77.5%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

30 Double Unders

2 Rope Climb

30 Double Unders

16 KB Snatches (53/35)

Metcon (No Measure)

“AFTER PARTY”-

1)EMOM 10 Minutes*

1 “No Jump” Legless Rope Climb

2)4 Rounds:

100m Forward Sled Drag (light load)

10 Dumbbell Upright Row

:30 External Rotation Ring Hold

3)5 Rounds

Bike Erg 1500/1350m

Rest 3:30

4)6 Rounds

10 Neutral Grip DB Bench Press

Rest 2:00

5)AMRAP 1:30 x 5

15 Lateral Burpee Box Jump Overs 20/16″

Max OH Squats in remaining time*

Rest 3:00

R1: 50% 1RM OH Squat

R2: 60%

R3: 70%

R4-5: 70-75%