Friday

Elite Wellness – CrossFit

Metcon (Weight)

Push Press

5 @70%

3 @80%

AMRAP @90%
*If you get 6 reps or less, rest 3:00 and repeat

Metcon (Time)

Run 800m

12 Squat Snatch 155/110lbs

24 Burpee Box Jump Overs 30/24″

48 Wallballs 20/14lbs

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1)Neutral Grip DB Bench Press

3 sets MAX Reps w/ 25% of Bench Max Per DB

2)6 Rounds

10 Box Jump Overs 36/30″

5 Deadlifts @ 70%

5 Box Jump Overs 36/30″

Rest 3:00

3)For Reps

AMRAP :15

Bike Calories

Rest 2:45

then,

AMRAP :25 x 2

Bike Calories

Rest 3:35

then,

AMRAP :35

Bike Calories

4)Skill – For Completion

Every 3:00 for 12:00

1 Comfortable set of Toes to Bar

then, at the 12:00 mark:

1 Max Set of Toes to Bar