Friday

Elite Wellness – CrossFit

Metcon (Time)

3 Rounds

25/18 Calorie Bike

25 Medball GHD Sit Ups

50 Wall Balls (20/14)

Rest 4:00

Metcon (No Measure)

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

1)Squat Snatch

3×82.5%, 2×87.5%, 1×90%

3×85%, 2×90%, 1×92.5%

3×87.5%, 2×92.5%, 1×95%

2)3 Rounds

20 Barbell OH Walking Lunge Steps

Rest 3:00

3)7 Rounds on C2 Bike for Total Calories

:90 @ Reach Pace

:90 @ Reach Pace +:05

:90 @ Reach Pace +:10

4)2 Rounds

20 Hang Clean and Jerks 95/70lbs

60 Heavy Double Unders

Rest 2:00

2 Rounds

Rest 2:00

1 Round

5)4 Sets:

15 DB Plank Pull Throughs

20 Seated Alternating DB Front Raises