Friday

Elite Wellness – CrossFit

Metcon (Weight)

Snatch:

5 @ 65%

4 @ 70%

3 @ 75%

5 @ 70%

4 @ 75%

3 @ 80%

Metcon (AMRAP – Rounds and Reps)

AMRAPx12:

6 Bar Muscle Ups

12 Shoulder to OH (115/85)(RX+ 155/110)

Bike 0.6k

6 Bar Muscle Ups

12 Shoulder to OH

Metcon (No Measure)

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

1)For Time

100-yard sprint

100-yard sled push 105/80lbs

100-yard sprint

2)50 Bar Facing Burpees

25′ Walking Front Rack Lunge (175/120)

200 Double Unders

Rest 1:30

50′ Walking Front Rack Lunge (175/120)

100′ HS Walk

Rest 1:30

50 Sandbag Cleans 100/70lbs

25′ Walking Front Rack Lunge (175/120)

3)For Completion:

400/350 Calorie Ski

4)For Completion

10 Minutes Freestanding Handstand Practice