Friday

Elite Wellness – CrossFit

Metcon (Weight)

Every 4min for 4 Sets:

6 Snatch (Build as form allows)
*Start near 60%

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

5 Hang Power Cleans (165/110)

40 Double Unders

30ft HS Walk

Metcon (No Measure)

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

1)AMRAP 3 Minutes x 4

Ski for Distance

Rest 3:00

2)3 Sets:

50′ Heavy Suitcase Carry (right)

;20 Lunge Pulse (right)

50′ Heavy Suitcase Carry (left)

;20 Lunge Pulse (left)

Rest :90

3)4 Rounds

1 Smooth Set of Toes to Bar

Then

1 Max Set of Toes to Bar

Rest 3:00 Between all sets

4)5 Rounds

Run 600m

10 Front Squats @ 60-70% 1RM

Rest 2:1