Friday

Elite Wellness – CrossFit

Metcon (Weight)

Squat Snatch

4 @ 72.5%

3 @ 77.5%

2 @ 82.5%

4 @ 75%

3 @ 80%

2 @ 85%

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 2

4 Deficit HSPU 4/2″

40 Double Unders

8 DB Snatch 60/40lbs
*Rest 2:00 between AMRAPs

*Continue where you left off after the rest.

Metcon (No Measure)

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

1)For Time

Every 4 minutes until you reach 150 Wallballs:

Row 500/450m

Max rep Wallballs 30/20lbs to 10/9′ target in remaining time

2)For Completion

3 Rounds

100′ KB Front Rack Carry

into

Max Effort Noes and Toes HS Hold

Rest 2:00

3)For Completion

On a 50 Minute Running Clock:

4:00 Run (2 Minutes out and back)

1-2 Legless Rope Climbs