Friday

Elite Wellness – CrossFit

Front Squat (5×3)

*Complete a set every 3min

*Pause 2-3sec on each rep (in bottom)

*Start around 65% and build as form allows

Metcon (Time)

3 Rounds:

600m Run

15 OHS (115/80)

Metcon (No Measure)

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

1)3 Rounds- For Quality

6 Row Ups with pause

7/7 Double KB Front Rack Box Step Ups (light load)

8 Barbell Roll Outs

2)EMOM 10 Minutes

3-5 Muscle Ups

3)For Time”

Bike 1600m

Row 800m

*Rest 1min

Row 800m

Bike 1600m

*Rest 1min

Bike 1600m

Row 800m