Friday

Elite Wellness – CrossFit

Clean and Jerk (1×1)

3×70%, 3×75%, 3×80%

2×75%, 2×80%, 2×85%,

1×80%, 1×85%, 1×90%

Metcon (Weight)

3 Sets: if time

10 GHR

100′ Farmers Carry

20 Russian Twists

Rest :90

Metcon (No Measure)

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

1)4 Rounds

1 Smooth Set of Strict HSPU

Then

1 Max Set of Strict HSPU

Rest 3:00 Between all sets

2)Until you reach 5k Ski

2min Ski (Sustain Pace)

1min Ski (Push Pace)

3)AMRAP 7 Minutes, all in a 20/14lbs Vest

16 Burpee Muscle Ups

200m Run

32 Pistols

200m Run