Friday

Elite Wellness – CrossFit

Metcon (No Measure)

Come join us out at Troika Strength & Conditioning tonight for the Crosstown Throwdown! The 6:15pm class will be cancelled for tonight. There will be food trucks among other vendors so come and have a good time!

Snatch (1×1)

Sets at:

4×75%, 3×80%, 2×85%

3×82.5%, 2×87.5%, 1×90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes:

30 Double Unders

3 Muscle Ups

10 Wallballs (20/14)

Metcon (No Measure)

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

1)3 Rounds

20 Barbell OH Walking Lunge Steps

Rest 3:00

2)5 Rounds

8 Burpee Get Overs 40″

5 Push Jerks @ 75%*

8 Burpee Get Overs 40″

Rest 3:00

*Barbell is taken from the rack/blocks

3)AMRAP 3 Minutes x 10

Max Calorie Row

Rest 2:00

4)EMOM 8 Minutes – Alternating

1 – 60′ HS Walk

2 – HS Walk Ramp (Alternate Directions)