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)

2 Rounds:

30 KB Snatch (53/35)

30 HSPU (RX+= Strict)

Metcon (No Measure)

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

1)2 Rounds

1:00 Farmers Carry

3:00 Recovery Walk

Then

1 Round

Farmers Carry for max time with same weight

2)5 Rounds

20 Box Jumps (30/24)

6 Sandbag Get Overs (150/100) to (48/40)

60′ HS Walk

3)For Time

300m Run @Reach Pace

600m Row @Sustain Pace

900m Ski @Forever Pace

300m Ski @Reach Pace

600m Run @Sustain Pace

900m Row @Forever Pace

300m Row @Reach Pace

600m Ski @Sustain Pace

900m Run @Forever Pace

4)Until you reach 50 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