Wednesday

Elite Wellness – CrossFit

Metcon (Time)

For Time

Row 2k

40 Chest to Bar Pull Ups

20 Hang Squat Cleans (185/125)

10 Push Jerk (185/125)

14 Front Rack Walking Lunge (185/125)
*RX+ all movements at (205/145)

Metcon (No Measure)

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

1)Deadlift

1×1 @80%

Then

2×3 @70% of 1RM

2×3 @67.5% of 1RM

2×3 @65% of 1RM

2×3 @62.5% of 1RM

2×3 @60% of 1RM

2)For Weight

Accumulate 4 Minutes of static DB Farmers holds with 100s/70s

3)For Time

50 KB Swings 70/53lbs

Rest 2:00

50 Wallballs 30/20lbs

Rest 2:00

30 KB Swings 70/53lbs

30 Wallballs 30/20lbs to 10/9′