Friday

Elite Wellness – CrossFit

Clean (1×1)

3×75-80%, 2×80-85%, 1×85-90%

3×80-85%, 2×85-90%, 1×90-95%

Metcon (Time)

For Time:

3 Rope Climbs

24 Farmers Lunges (50/35)

*Rest 1min

12 DB Box Step Overs (24/20)

12 C2B

*Rest 1min

24 C2B

300m Run

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:1

1)2 Rounds

1:00 Farmers Carry

3:00 Recovery Walk

Then

1 Round

Farmers Carry for max time with same weight

2)3 Rounds

3:00 Ski for distance @ Reach Pace

2:00 C2 Bike @ Forever Pace

3:00 C2 Bike for distance @Reach Pace

2:00 Ski @ Forever Pace

3)Every 4:00 x 12

10 Ring Roll Outs

2:00 Wall Sit accumulation in remaining time

4)4 Rounds

30′ HS Walk

Up Ramp

30′ HS Walk

30′ HS Walk

Up Ramp

30′ HS Walk