Friday

Elite Wellness – CrossFit

Clean (6×3)

*Complete a set every 2min

*All sets at 70%

Metcon (Time)

3 Rounds

8 HSPU

10 Wallballs (20/14)(RX+=30/20)

8 HSPU

10 Wallballs

8 HSPU

10 Wallballs

Rest 2:00
RX+= 4 Rounds (same time cap)

Metcon (No Measure)

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

1)4 Rounds

Run 1,000m

Walk 400m

2)For Completion

0-:30

1 Peg Board Climbs

1:00-2:00

2 Peg Board Climbs

3:00-4:30

3 Peg Board Climbs

6:00-8:00

4 Peg Board Climbs

10:00-12:30

5 Peg Board Climbs

*if rep count isn’t completed in time window complete extra reps after the 12:30 mark at your own pace

3)3 Rounds:

50′ Heavy Front Rack Walking Lunge

20 GHD Sit Ups

50′ Heavy Front Rack Walking Lunge

:30 LSit Hold

Rest as needed