Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Deadlift

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
*Tempo Down, Speed Up

Metcon (No Measure)

AMRAP 3 Minutes x 3

Max Strict Toes to Bar (10 rep cap)

into

Wall Sit remainder of time

Rest 2:00 between AMRAPs

Metcon (No Measure)

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

1)Every 4:00 for 16:00

1:00 UB Dumbell Farmers Carry

2)4 Rounds

9 Thrusters 105/75lbs

9 Box Jump Overs 36/30″

Rest 1:30

3 Rounds

9 Thrusters 105/75lbs

9 Box Jump Overs 36/30″

Rest 1:30

2 Rounds

9 Thrusters 105/75lbs

9 Box Jump Overs 36/30″

3)AMRAP 33 Minutes*

200m Empty Sled Push

7 Hang Power Cleans 225/160lbs

14 Pistols

Rest 2:30

14 Pistols

7 Hang Power Cleans 225/160lbs

200m Empty Sled Push

Rest 2:30