Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Back Squat

2×3 @72.5% of 1RM

2×3 @70% of 1RM

2×3 @67.5% of 1RM

2×3 @65% of 1RM

2×3 @62.5% of 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAPx8

3/2 Muscle Ups

9 Dball Over Shoulder (Heavy)

Metcon (No Measure)

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

1)Barbell Romanian Deadlifts

4×15

2)3 Rounds

12-9-6

Devils Press 40s/30s

HSPU

Bike Calories (9/7/5 calories for women)

Rest 2:00

Perform the first 12-9-6, then rest, then repeat 2 more times.

3)Every 2 Minutes for 10 Minutes

15 V Up

100′ Dual KB Overhead Carry