Friday

Elite Wellness – CrossFit

Clean Pull (4×5)

*All sets at 90% of 1RM Clean

Metcon (Time)

For Time

30 Calorie Row

30 Thrusters 105/75lbs

25 Calorie Row

25 Thrusters 105/75lbs

*Rest 3min

20 Calorie Row

20 Thrusters 105/75lbs

15 Calorie Row

15 Thrusters 105/75lbs

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)4 Rounds

30 KB Swings 70/53lbs

20 Toes to Bar

10 Bar Facing Burpees

2)2 Rounds

3500/3200m Ski

Rest 4:00

3)EMOM 12 Minutes, rotating:

1- 10 Barbell Sit Ups (empty bar)

2- 30 Banded Hamstring Curl (very light band, speedy reps)

3- Chin Over Bar Hold

4)Climb the Ladder (Until you reach 30 total reps)

1-2-3-4-etc (unbroken sets)

(MAX is 2 reps into round of 8)