Friday

Elite Wellness – CrossFit

Clean Pull (5×3)

*All sets at 100% of 1RM Clean

Metcon (Time)

For Time:

4 Rounds

Run 200′

1 Legless Rope Climb

*Rest 3min

4 Rounds

Run 200′

1 Legless Rope Climb

Metcon (No Measure)

“After Party”- Complete 0-2 of the following:

1)For Time

1.5 Mile Sandbag Run 70/50lbs

2)EMOM 16 Minutes

1- 1 Set of Strict Pull Ups*

2- 16 (8/8) Front Rack Lunge (light moderate load)

3- Plank

4- Rest

3)Until you reach 40 Reps:

Climb the ladder of unbroken muscle ups

1-2-3-etc (MAX reps at 4 of set of 9)