Saturday

Elite Wellness – CrossFit

Metcon (Weight)

Front Squat

5 @ 72.5%

4 @ 77.5%

3 @ 82.5%

5 @ 75%

4 @ 80%

3 @ 85%

Metcon (Time)

For Time

5 Rounds

6 Bar Facing Burpees

10 DB Hang Power Cleans 50s/35s

6 Bar Facing Burpees

5/4 Muscle Ups

Rest 2:00

Metcon (No Measure)

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

1)Trap Bar Deadlift

4×15

2)For Reps

AMRAP 1:45 x 20

Row for Meters

Rest :45

3)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

4)Death by HS Walk: EMOM

Start at 10′ and add 10′ each round (do weighted if HS Walks are “easy”)