Monday

Elite Wellness – CrossFit

Metcon (Time)

“Riccio” For Time: (w/partner)

Buy In: 3200m Row

-directly into-

5 Rounds:

7 Bar Muscle Ups

4 C&J (205/155)

8 HSPU

30 Double Unders

-directly into-

Buy Out: 3200m Row
*Wear Vest

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)3 Rounds

2:00 Steady Backwards Sled Drag

2:00 Recovery Bike/Walk

2)7 Rounds

2:00 Max C2 Bike Meters

Rest 2:00

3)Until you reach 18 Reps

Death by Legless Rope Climbs

Rest 3:00 every time you need to restart

4)4 Rounds:

15 Pallof Press

25 Banded Pull Aparts (light)

5)Front Squat

5×72.5%, 4×75%, 3×77.5%,

5×77.5%, 4×80%, 3×82.5%,

5×82.5%, 4×85%, 3×87.5%