Friday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 32 Minutes

300m Run

5 Muscle Ups

16 Overhead Walking Lunge (95/70)

3 Muscle Ups
*Rest 1:1

Metcon (No Measure)

“AFTER PARTY”-

1)AMRAP 10:00

Bike Erg Calories

Rest 1:30

AMRAP 8:00

Bike Erg Calories

Rest 1:30

AMRAP 6:00

Bike Erg Calories

2)AMRAP 15 Minutes

15 Hang Power Snatches 115/80lbs (add 5 reps per round)*

*100′ Handover Hand Sled Pull (moderate weight) before each round of snatches

3)Squat Clean

1×1 @ 82.5%

Then

6×3 @ 80%

Then

1×3 @ 70%