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 (Time)

For Time

27 Calorie Row

17 HSPU

14 Hang Power Snatch 75/60lbs

24 Calorie Row

15 HSPU

13 Hang Power Snatch 75/60lbs

21 Calorie Row

13 HSPU

12 Hang Power Snatch 75/60lbs

18 Calorie Row

11 HSPU

11 Hang Power Snatch 75/60lbs

15 Calorie Row

9 HSPU

10 Hang Power Snatch 75/60lbs
*RX+ Calorie Ski

Metcon (No Measure)

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

1)For Time

8 Rounds

20 Heavy Double Unders

4 Clean and Jerks 235/165lbs

20 Heavy Double Unders

Rest 2:00 between rounds

then,

4 Rounds

4 Clean and Jerks 165/11lbs

20 Heavy Double Unders

4 Clean and Jerks 165/11lbs

Rest 1:00 between rounds

2)For Reps

:40 Bike for Calories

Rest 5:20

:30 Bike for Calories

Rest 6:30

:20Bike for Calories

Rest 5:40

:10 Bike for Calories

3)For Completion

Every :30 Until Failure

6 Toes to Bar

*100 rep Cap