Friday

Elite Wellness – CrossFit

Snatch (1×1)

4×75%. 3×80%, 2×85%

3×82.5%, 2×87.5%, 1×90%

3×85%, 2×90%, 1×92.5%

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)3 Sets:

100′ Bottoms Up KB Carry (right)

15 Barbell Sit Ups

100′ Bottoms Up KB Carry (left)

Rest :90

2)Until you reach 45 Reps:

Climb the ladder of Unbroken Muscle Ups

2-4-6-etc

Once you reach a set you cannot complete – Rest 3:00 and start over

3)5 Rounds

3 Rope Climbs

12/8 Calorie Bike

Rest 4:00

5 Rounds

3 Rope Climbs

12/8 Calorie Bike

4)3 Rounds

10 Romanian Deadlifts

Rest 3:00

5)AMRAP 6 Minutes

25 Double Unders

10 Thrusters 75/60lbs

30′ HS Walk (15′ out/15′ back)

10 Thrusters 75/60lbs

Rest 1:30

AMRAP 4 Minutes

Rest 1:30

AMRAP 2 Minutes

Continue where you left off