Friday

Elite Wellness – CrossFit

Snatch (1×1)

3×85%, 2×90%, 1×92.5%

3×87.5%, 2×92.5%, 1×95%

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

40 Double Unders

5 Push Jerks @ 65% 1RM

Rest 1:00

Metcon (No Measure)

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

1)3 Rounds:

50′ Heavy Sled Push (forward march, hands on poles)

20 V Ups

50′ Heavy Sled Pull (backward march, hands on poles)

:30 Side to Side Dead Hang

2)Until you reach 21 Reps

Death by Legless Rope Climbs

Rest 3:00 every time you need to restart

3)10 Rounds

Row 800m

Rest 2:00