Saturday

Elite Wellness – CrossFit

Metcon (Time)

For Time

1k Row

Then

5 Rounds

25 Pull Ups

7 Push Jerk 135/95lbs

Metcon (No Measure)

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

1)Every 2:00 for 8:00

3 Front Squats + 1 Split Jerk

then,

Every 2:00 for 6:00

2 Front Squats + 1 Split Jerk

then,

Every 2:00 for 4:00

1 Front Squat + 1 Split Jerk

2)For Weight

Every 4 Minutes for 12 Minutes

1:00 UB Farmers Hold AHAP

then, @ 12:00:

Max Duration Hold With Same Weight

3)For Rounds and Reps

AMRAP 9 Minutes

40/32 Calorie Ski

30 GHD Sit Ups

20 Box Jump Overs 30/24″

Rest 2:00

AMRAP 7 Minutes

Rest 3:00

AMRAP 5 Minutes

Rest 3:00

AMRAP 3 Minutes

4)For Time

15 Rounds

Run 100m

10 Wallballs 30/20lbs to 10/9′

Rest :30