Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Back Squat

1×1 @90%

Then every :90 complete a set:

2×3 @75% of 1RM

2×3 @72.5% of 1RM

2×3 @70% of 1RM

2×3 @67.5% of 1RM

2×3 @65% of 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAPx10

250/200m Row

9 S2O 135/100lbs

3 Burpee Muscle Ups

Metcon (No Measure)

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

1)Barbell Romanian Deadlifts

4×15

2)For Completion

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)

3)For Reps

AMRAP 7 Minutes x 3

1:00 Max Rep Power Cleans performed as singles

Run 400m

1:00 Max Rep Power Cleans performed as singles

Rest the remainder of the 7 minute clock.

Round 1: 70%

Round 2: 75%

Round 3: 80%