Sunday

Elite Wellness – CrossFitMetcon (AMRAP – Rounds and Reps)AMRAPx25 1k Run 14 DB Step Overs (20″) 10 Renegade Rows

Saturday

Elite Wellness – CrossFitMetcon (Weight)Tempo Front Squat 5×3*Start around 60% and build each set. 3-seconds down, full pause, stand up fast.Metcon (AMRAP – Rounds and Reps)AMRAPx16: 10 Burpees 20 Wallballs (20/14) *Rest 1min between roundsMetcon...

Saturday

Elite Wellness – FITMetcon (Time)For Time: w/partner 200 Wallballs (20/14) 150 KB Swings (53/35) 100 Burpees 50 Pull Ups

Friday

Elite Wellness – CrossFitMetcon (Weight)Deadlift 2×10*First set should be doable but still heavy *Second should be very challengingMetcon (No Measure)Every 2 Minutes for 16 Minutes 12/8 Calorie BikeMetcon (No Measure)”AFTER PARTY” (Complete 0-1...

Friday

Elite Wellness – FITMetcon (Weight)4 Sets: 7-10 Chin Ups/Supinated Ring Rows 8/8 Filly PressMetcon (Time)10 Rounds: 100m Run 1 Rope Climb

Thursday

Elite Wellness – CrossFitMetcon (Weight)EMOMx10 2 Power Snatches (75-85%)Metcon (AMRAP – Rounds and Reps)AMRAPx15: 15 Burpee Over DB 20 DB Snatches (50/35)(RX+ 70/50) *Rest 1min after each roundMetcon (No Measure)”AFTER PARTY” (Complete 0-2...