Thursday

Elite Wellness – CrossFit

Metcon (Weight)

Back Squat:

Build to Moderate 3 Rep Tempo (3/1/x/x)(10min)

-then-

7×3 (50% of 1RM)(No Tempo)
*Complete 7×3 as EMOM

Metcon (AMRAP – Rounds and Reps)

AMRAPx7:

30 DU

6 Box Jumps (30/24)

10 Power Snatch (75/55)

Metcon (No Measure)

“AFTER PARTY” (Complete 0-1 of the following):

A)For Time: (w/partner)

400 Cal Row (switch every minute until calories are done)

B)Skill – For Completion

EMOMx10

12 Toes to Bar

C)Accessory – For Completion

4 rounds

:30 Max Alternating Arm DB Bench (moderate heavy load)

:30 Rest

Then,

4 rounds

:30 V Ups (20 rep cap)

:30 Rest

Then,

4 rounds

:30 Side to Side Dead Hang

:30 Rest