Friday

Elite Wellness – CrossFit

Metcon (Time)

5 Rounds

40 Double Unders

12 Thrusters 75/60lbs

40 Double Unders

18 Sandbag Cleans 100/70lbs

40 Double Unders

12 Thrusters 75/60lbs

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)Snatch Progression:

E2M for 8min (4 Sets)- 4 Mid Hang Snatch

E2M for 6min (3 Sets)- 3 Low Hang Snatch

E2M for 4min (2 Sets)- 2 Full Snatch

2)For Reps

AMRAP 3 Minutes x 5

5 Push Jerks 70-80%*

7 Wall Walks

Max Calorie Ski in remaining time

Rest 4:00

*Taken from blocks or rack. Use blocks if possible. May be done as singles.

3)For Time

12-9-6

Snatches

Bar muscle-ups

M 135 lb. F 85 lb.

-directly into-

21-15-9

Snatches

Chest-to-bar pull-ups

M 85 lb. F 55 lb.

4)5 Rounds

1500/1250m Row

1 Smooth Set of Pistols