Saturday

Elite Wellness – CrossFit

Metcon (Time)

3 Rounds:

500m Row

24 Hang Power Snatch (75/55)

500m Row

24 C2B
*Rest 1:1

Metcon (No Measure)

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

1)Clean- Build to Heavy set

Mid Hang+Low Hang+Floor

2)4 Sets:

50′ R Waiters Walk (heavy)

50′ L Waiters Walk (heavy)

7-10 Strict Ring Dips

Rest :90

3)For Time

20-16-12

Ski Calories

DB Farmer’s Carry Lunges (70/50)

4)For Time: 14k C2 Bike

Begin at 14k on a 3 damper

At 12k, switch to 7

At 11k, switch to 4

At 9k, switch to 9

At 8k, switch to 1

At 7k, switch to 10

At 6k, switch to 2

At 4.5k, switch to 8

At 2.5k, switch to 5

At 0.5k, switch to 6