Friday

Elite Wellness – CrossFit

Metcon (AMRAP – Reps)

4 Rounds

1 Smooth Set of Toes to Bar

Then

1 Max Set of Toes to Bar
*Rest 3:00 Between all sets

Metcon (Calories)

Every :90sec for 12 Minutes:

8 Deadlift (235/160)

8 HSPU (RX+=Deficit 4/2″)

Bike in remaining time

Metcon (No Measure)

“AFTER PARTY”-

1)7 Rounds

50 Double Unders

2 Front Squats @ 85%+

3 Rope Climbs

1 Front Squat @ 85%+

Rest 2:1 (take bar from rack)

2)3 Rounds:

10/10 Pallof Press

1:00 Backward Sled Drag (light)

Max Sandbag Bear Hug Hold (Heavy)

3)Every 4:00 for 16:00

5 Squat Snatch (start at 70-75% and build)

4)Every 6:00 for 30:00

Max Calories in :20 (Choose your weakest machine)