Saturday

Elite Wellness – CrossFit

Metcon (Time)

For Time: (w/partner)

45 Devil’s Press

45ft HS Walk (each)

30 Devil’s Press

45ft HS Walk (each)

15 Devil’s Press

45ft HS Walk (each)

Immediately into-

800m Partner Run

Metcon (No Measure)

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

1)Work up to a heavy Snatch Complex

Then

Every 4:00 for 16:00

2 Snatch Complex @80% of heavy complex

Snatch Complex = Power Snatch + OHS + Squat Snatch + OHS + Hang Squat Snatch + OHS

2)For Time

1K Row @ Reach Pace

500m Row @Recovery Pace

500m Row @Reach Pace

1K Row @Recovery Pace

1K Row @ Reach Pace

500m Row @Recovery Pace

500m Row @Reach Pace

3)AMRAP 4 Minutes x 3

40 Double Unders

15 KB Swings 53/35lbs

12 GHD Sit Ups

Rest 2:00

4)3 Rounds:

10 RDL (moderate load)

100′ Waiters Walk (left)

:30 Weighted Hip Extension Hold

100′ Waiters Walk (right)

Rest as needed