Friday

Elite Wellness – CrossFit

Metcon (Weight)

Every :90 x 5 Sets

1 Power Clean + 1 Hang Power Clean
*All sets between 75-90%. Be Snappy!!

Metcon (Time)

For Time

Row 500m

5 Front Squat @80% (Clean MAX)

Rest 2:00

Row 400m

4 Front Squat @80%

Rest 2:00

Row 300m

3 Front Squat @80%

Rest 2:00

Row 200m

2 Front Squat @80%
*80% of 1RM Clean

*Comes from floor

Metcon (No Measure)

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

1)For Completion

10 Minutes Freestanding Handstand Practice

2)10 Rounds

50/40 Calorie C2 Bike @ Forever Pace

1-3 Muscle Up (RX+= Strict)

3)For Time

400m Sandbag Carry 150/100lbs

100′ HS Walk

40/32 Calorie Bike

30 Bar Muscle Ups

Run 800m