Friday

Elite Wellness – CrossFit

Metcon (Weight)

Push Jerk

5 @70%

3 @80%

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

Metcon (Time)

For Time

50/35 Calorie Bike

100′ HS Walk

50 Box Jump Overs (24/20)

100′ HS Walk

50 KB Swings (70/53)

100′ HS Walk

30 Goblet Walking Lunge 70/53lbs
*Sub HS Walks w/7 Wall Walks

Metcon (No Measure)

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

1)For Completion

AMRAP :30 x 5

Chest to Bar Pull Ups

Rest 2:30

2)For Time

Every 3 Minutes for 30 Minutes

10/7 Calorie Bike

*Recovery/Slow ride in remaining time

3)For Reps

5 Rounds:

1 Max Rep Set of Toes to Bar

Run 400m

1 Max Set of Double DB Squat Cleans (50/35)

Run 200m

Rest 3:00