Friday

Elite Wellness – CrossFit

RDL (4×10)

Romanian Deadlift
*Build as form allows

Metcon (AMRAP – Rounds and Reps)

AMRAPx10:

20 Pull Ups

10 Back Squats 205/140lbs

10 Burpee Box Jump Overs 24/20″
*Yes, the bar comes from the floor

Metcon (No Measure)

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

1)For Completion

4 rounds

:30 Max Push Ups w/ hands on DBs

:30 Rest

Then,

4 rounds

:30 Plyo Step Ups

:30 Rest

Then,

4 rounds

:30 Plank Walk Outs

:30 Rest

2)For Reps

EMOM 18 Minutes – Rotate Movements

1 – 10 Touch and Go Power Snatch @60-70%

2 – Row for distance

3 – Rest

3)For Completion

Double Dumbbell Overhead Walking Lunges

3×30′