Wednesday

Elite Wellness – CrossFitMetcon (Weight)Front Squat E2MOMx6 Rounds 3 Reps (w/:5 Pause on 1st Rep)Metcon (Time)For Time: 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155)(275/195) T2B *100m Run after each round

Wednesday

Elite Wellness – FITMetcon (No Measure)3 Rounds: 12 Transverse Ball Slams 6/6 Iso MB Side Toss 8/8 RainbowMakers *15min CapMetcon (Time)For Time: 50-40-30-20-10 Box Jumps (24/20) *400m after each set

Tuesday

Elite Wellness – CrossFitMetcon (No Measure)4 Rounds: 10 Wide Grip Pull Ups 10/10 SL KB RDL :30 HS Hold *15min CapMetcon (Time)2 Rounds: 20 DB Thrusters (50/35) 30 Weighted Step Overs 800m Run

Tuesday

Elite Wellness – FITMetcon (AMRAP – Reps)Intervals: 6 Rounds 2min On/1min Off 10/7 Cal Ski 8 Pull Ups Max R KBSMetcon (No Measure)3 Rounds: 5-8 Bro Rep Pull Ups 12 DB Skull Crushers

Monday

Elite Wellness – FITMetcon (No Measure)3 Rounds: 12 Banded Good Mornings 10/10 Banded Split Squat (3/x/x/1) *12min CapMetcon (Time)”Karen-ish” For Time: 150 Wallballs *EMOM 3-5 Burpees