Saturday

Elite Wellness – CrossFit

Metcon (AMRAP – Reps)

Front Squat

3×10 @65%

1xAMRAP* @65%

Metcon (Time)

9 Rounds

9/7 Calorie Row

9 Deadlifts 205/145lbs

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)3 Rounds

2:00 Steady Backwards Sled Drag

2:00 Recovery Bike/Walk

2) For Time

80 Calorie Ski @ Sustain Pace

Rest 5:00

Then

3 Rounds

80 Calorie Ski @ Sustain Pace -150/100 cal/hr

Rest 2:30

3)4 Rounds

1 Smooth Set of Strict HSPU

Then

1 Max Set of Strict HSPU

Rest 3:00 Between all sets

4)3 Rounds:

10 DB Hollow Lifts

into

Max DB Head Hold

5)10 Rounds

Run 200m

3 Muscle Ups

Run 200m

3 Muscle Ups

Rest 2:00