Friday

Elite Wellness – CrossFit

Metcon (Time)

For Time:

6 Rounds

15/12 Calorie Row (RX+=Ski)

5 Deadlifts 255/175lbs

Rest 1:30

5 Rounds

Rest 1:30

4 Rounds

Rest 1:30

3 Rounds

Metcon (No Measure)

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

1)AMRAP 2 Minutes x 4

100′ Sled Push, moderate-heavy

Max Wall Walks in remaining time

Rest 3:00

2)Squat Clean

6×3 @75%

3)For Time

3/2.4k C2 Bike

Walk 400m @ Recovery Pace

2.5/2k C2 Bike

Walk 400m @ Recovery Pace

2/1.6k C2 Bike

Walk 1200m @ Recovery Pace

4)3 Sets:

50′ Heavy Suitcase Carry (right)

;20 Lunge Pulse (right)

50′ Heavy Suitcase Carry (left)

;20 Lunge Pulse (left)

Rest :90

5)Strict Muscle Up Practice

then

EMOM 10 Minutes

3-5 Kipping Muscle Ups