Friday

Elite Wellness – CrossFit

Metcon (Weight)

Every 4:00 for 16:00

4 Squat Snatch
*start near 75% and build as form allows

Metcon (Time)

3 Rounds:

16 Bar Facing Burpees

10 Front Squats (135/95)(RX+=185/125)

*Rest 1min

Metcon (No Measure)

“AFTER PARTY”-

1)For Time

40 Pistols

40 KB Deadlifts (70/53)

300m Farmers Carry (70/53)

30 Pistols

30 KB Deadlifts (70/53)

200m Farmers Carry (70/53)

20 Pistols

20 KB Deadlifts (70/53)

100m Farmers Carry (70/53)

2)3 Sets:

10 Pause Hip Extensions

:30 Dead Hang

50′ Heavy SB Bear Hug Carry

:30 Dead Hang

Rest :90

3)For Completion

1 Hard Set of 12/10″ Deficit Parallette HSPU

Rest 3:00

1 Hard Set of 10/8″ Deficit Parallette HSPU

Rest 3:00

1 Hard Set of 8/6″ Deficit Parallette HSPU

Rest 3:00

1 Hard Set of 6/4″ Deficit Parallette HSPU

Rest 3:00

1 Hard Set of 4/2″ Deficit Parallette HSPU