Friday

Elite Wellness – CrossFit

Back Rack Lunge (3×10)

*5 each leg

Metcon (Time)

Every 2min until 50 Burpee Box Jump Overs are Completed:

12/9 Cal Row

10 Deadlift (225/160)

MAX Burpee Box Jump Overs (24/20) remaining time
*Rest 1min between rounds

Metcon (No Measure)

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

1)For Completion

Every 3:00 for 15:00

12 Single Arm Bent Over DB Row (6 per arm, heavy load)

12 Sandbag Bear Hug Squats

Plank DB Pull Through accumulation in remaining time

2)For Time

15-14-13-12…3-2-1

Unbroken Toes to Bar

3)For Time

Run 200m

Rest 1:00

Run 400m

Rest 2:00

Run 800m

Rest 3:00

Run 1,200m

Rest 4:00

Run 1,600m

Rest 5:00

Run 2,000m