Friday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 35 Minutes-

12 Sandbag to Shoulder (100/75)(150/100)

50/40 Cal Bike
*Rest 3min between rounds

Metcon (No Measure)

“AFTER PARTY”-

1)Squat Clean

1×1 @ 77.5%

Then

6×3 @ 75%

Then

1×3 @ 65%

2)AMRAP 11:00

Ski for Calories

Rest 1:00

AMRAP 13:00

Ski for Calories

Rest 1:00

AMRAP 15:00

Ski for Calories

3)For Completion

Accumulate 400m of Backward sled Drag (light load)

Accumulate 2:00 of GHD Sit up Hold

Accumulate 50 Plate Truck Drivers

4)For Time

21-15-9

DB Push Press 50s/35s

Chest to Bar Pull Ups

Bar Facing Burpees