Friday

Elite Wellness – CrossFit

Metcon (Weight)

Every 4:00 for 16:00

4 Squat Snatch
*Start between 75-80% and build only if lifts are moving smooth

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes-

20 Dbl DB S2O (50/35)(RX+= 60/40)

20/16 Cal Row

20 Dbl DB S2O

20/16 Cal Row

MAX Rep Dbl DB S2O

Metcon (No Measure)

“AFTER PARTY”-

1)Every :30 for 21 Minutes, rotating (14 sets of each)

1 Legless Rope Climb

25 Heavy Double Unders

5 Front Squats @ 55-65% 1RM

2)4 Rounds

20 GHD Sit Ups for speed

Rest 4:00, then:

50 GHD Sit Ups for time

3)For Completion

200m Backward sled Drag

Then

Accumulate 2:00 in the bottom of a Back Squat Hold

4)AMRAP 3 Minutes

Row for Calories

Rest 3:00

AMRAP 5 Minutes

Row for Calories

Rest 3:00

AMRAP 4 Minutes

Row for Calories