Friday

Elite Wellness – CrossFit

Clean Grip Deadlift (7×1)

*All sets at 110%+ of 1RM

Metcon (AMRAP – Rounds and Reps)

Every 3 Minutes Until Failure

Row 16/13 Calories

13 Front Squats 115/80lbs

2 Muscle Ups
*Add 2 Muscle Ups each round

Metcon (No Measure)

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

1)AMRAP 9 Minutes

12/9 Calorie Bike

50′ DB Front Rack Walking Lunge (50/35)

12 Burpee Box Jump Overs (24/20)

2)AMRAP 7:00/8:00 x 3

Max Distance Row

Rest 5:00

3)6 Rounds:

HS Walk Obstacle (Practice)

4)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