Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Back Squat (:3sec Tempo Down each rep)

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

Metcon (AMRAP – Rounds and Reps)

AMRAPx10

12 Bar Facing Burpees

9 Chest to Bar Pull Ups

6 Power Snatch 155/110lbs

Metcon (No Measure)

“AFTER PARTY” (Complete 0-2 of the following):

1)For Time

30/25 Calorie Ski

15 Sandbag Cleans 150/100lbs

Rest :30

20/15 Calorie Ski

Rest :30

10 Sandbag Cleans 150/100lbs

Rest :30

10 Calorie Ski

5 Sandbag Cleans 150/100lbs

2)Every 2 Minutes for 12 Minutes

10 Single Arm DB Row (R)

100′ Waiters Walk (R)

10 Single Arm DB Row (L)

100′ Waiters Walk (L)