Saturday

Elite Wellness – CrossFit

Metcon (Weight)

Squat Snatch

4 @ 72.5%

3 @ 77.5%

2 @ 82.5%

4 @ 75%

3 @ 80%

2 @ 85%

Metcon (Time)

For Time:

Row 1000m

21 Deadlift 225/160lbs

Row 800m

Rest 1:30

21 Strict HSPU

Row 600m

21 Deadlift 225/160lbs

Rest 1:30

Row 400m

21 Strict HSPU

Row 200m

Metcon (No Measure)

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

1)For Completion

EMOM 5 Minutes

:20 GHD Sit Up Hold

(rest the remainder of the minute)

into

EMOM 5 Minutes

8 Good Mornings (VERY light load)

2)For Time

8 Rounds

8 Alt. DB Hang Snatches 60/40lbs

2 Rope Climbs

8 Alt. DB Hang Snatches 60/40lbs

Rest :30

3)For Weight

Every 4:00 for 20:00

3 Tempo Dead Stop Front Squats (65%+)