Saturday

Elite Wellness – CrossFit

Metcon (Weight)

Squat Clean

3 @ 75-80%

2 @ 80-85%

1 @ 85-90%

3 @ 80-85%

2 @ 85-90%

1 @ 90-95%

Metcon (Calories)

Every 3min for 5 Rounds:

:45sec Bike

60 DU

12 DB Snatch (50/35)(RX+ 70/50)

Metcon (Time)

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

1)Back Rack Reverse Lunges

4×14

2)Accessory – For Completion

10 Low Ring Push Up with :03 hold at the top

5 L Sit Pullup Negatives

10 Low Ring Push Up with :03 hold at the top

5 L Sit Pullup Negatives

10 Low Ring Push Up with :03 hold at the top

3)For Time

1 Rope Climb

100′ Sandbag Carry 150/100lbs

2 Rope Climbs

Rest :30

200′ Sandbag Carry 150/100lbs

Rest :30

3 Rope Climbs

200′ Sandbag Carry 150/100lbs

Rest :30

2 Rope Climbs

100′ Sandbag Carry 150/100lbs

1 Rope Climb