Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Back Squat

1×1 @80%

Then every :90 complete a set

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 (Time)

For Time

Until you reach 40 Power Snatches:

1 Max rep set of UB Touch and Go Power Snatch @ 70%

15 Lateral Burpees Over Bar

Rest :90
*RX+ Accumulate 60 reps

Metcon (No Measure)

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

1) For Completion

AMRAP 3 Minutes x 3

Max Strict Toes to Bar (10 rep cap)

into

Wall Sit remainder of time

Rest 2:00 between AMRAPs

2)For Weight

3 Rounds

75′ Sled Push AHAP

Rest 4:00

3)For Time

6 Rounds

30′ HS Walk

12 S-Arm DB OH Squat 50/40lbs

10 Pistols

Rest 2:00

5 Rounds

Rest 2:00

4 Rounds