Friday

Elite Wellness – CrossFit

10 Rounds:

3 Bar Muscle Ups

6 Deadlifts (275/185)

.5/.45k Bike

3 Sets: optional if time

100′ Sled Push (heavy load)

10 Strict Chest to Ring Pull Ups

10 Strict Toes To Ring

“AFTER PARTY”- Complete 0-4 of the following:

1)Every 4:00 for 16:00

5 Squat Snatch (start near 70% and build as form allows)

2)Every 6:00 for 24:00

Max Calories in :25 (Choose weakest machine)

3)4 Rounds

1 Smooth Set of Strict HSPU*

Then

1 Max Set of Strict HSPU*

Rest 3:00 Between all sets

4)5 Rounds

24/21 Calorie Ski

7 Front Squats @ 70-80%

Rest 2:1