Saturday

Elite Wellness – CrossFit

Metcon (Time)

For Time

100m Sandbag Carry 150/100lbs

20 Toes to Bar

100m Sandbag Carry 150/100lbs

20 Toes to Bar

Rest 2:00

100m Sandbag Carry 150/100lbs

20 Chest to Bar Pull Ups

100m Sandbag Carry 150/100lbs

20 Chest to Bar Pull Ups

Rest 2:00

100m Sandbag Carry 150/100lbs

10 Bar Muscle Ups

100m Sandbag Carry 150/100lbs

Rest 2:00

10 Bar Muscle Ups

100m Sandbag Carry 150/100lbs

Rest 2:00

10 Ring Muscle Ups

100m Sandbag Carry 150/100lbs

Rest 2:00

10 Ring Muscle Ups

14 Sandbag Walking Lunge

Metcon (No Measure)

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

1)Split Jerk

5×55%, 5×60%, 4×65%, 3×70%, 2×80%, 1×90%

2)Every 3 Minutes for 15 Minutes

:15 Bike for average wattage

3)3 Rounds:

10 Vested Push Ups

10 Tempo Vested Cossack Squats (:3sec tempo down)

10 Vested Push Ups

Rest 2:00

4)For Completion

400ft HS Walk For Time

*Rest 3:00 Every time you break