Friday

Elite Wellness – CrossFit

RDL (3×12)

Romanian Deadlift

Metcon (AMRAP – Reps)

3 Rounds

Row 200m

80 Double Unders

Max UB Power Snatch @ 70-80%
*Rest 3:00 between rounds

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1)For Completion

2 Rounds

1 Big Set of Chest to Bar Pull ups

Rest 3:00

1 Big Set of Bar Muscle Ups

Rest 6:00

2)For Reps

Every 2 Minutes for 12 Minutes

9 Front Squats 205/140bs

Max Burpee Get Overs 48/40″ in remaining time

3)For Completion

3 rounds

10 Tempo Split Squats* (5 per leg, moderate load)

20 Kneeling Banded Crunch (medium band)

1:00 DB Farmer Hold (challenging but doable load)

Rest :90