Friday

Elite Wellness – CrossFit

Metcon (Weight)

Push Jerk

5 @60%

5 @70%

AMRAP @80%
*If you get 9 reps or less, rest 3:00 and repeat

Metcon (No Measure)

From 0:00-4:00

Run 600m

From 4:00-8:00

80 Wallballs 20/14lbs

From 8:00-12:00

20 OH Squats 185/130lbs from the floor

From 12:00-16:00

25 Devil’s Press 50s/35s

From 16:00-20:00

15 Burpee Muscle Ups

Metcon (No Measure)

“AFTER PARTY” Complete 0-3 of the following:

1)Neutral Grip DB Bench Press

3 sets MAX Reps with 25% of Bench Max Per DB

2)For Time

10 Rounds

21/18 Calorie Bike

9 Double KB Snatch 35/26

30′ Double KB Front Rack Lunge 35/26

3)For Time: SEND IT!!

425/375m Row

Rest 5:00

325/275m Row

Rest 4:00

250/225m Row

Rest 3:00

175/150m Row

4)Death by HS Walk: EMOM

Start at 10′ and add 10′ each round