Wednesday

Elite Wellness – CrossFit

Metcon (Time)

For Time

Run 1200m

50 HSPU

50 Front Squat 155/105lbs

5 Rope Climbs (RX+= Peg Board)

12 Overhead Walking Lunge 155/105lbs

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)Deficit Deadlift

1×1 @80%

Then

2×3 @67.5% of 1RM

2×3 @65% of 1RM

2×3 @62.5% of 1RM

2×3 @60% of 1RM

2×3 @57.5% of 1RM

2)For Time

Alternating Machine Every :90 Until 500/450 Calorie are completed:

– Row

– C2 Bike

– Ski

– C2 Bike

– Rest

3)For Completion

In a 20/14lbs Vest

12-9-6

Rope Climbs

Rest 3:00 between rounds

4)For Completion

Every 2 Minutes for 12 Minutes

10 Body Weight Split Squats (R)

10 Body Weight Split Squats (L)

5 Paralette Shoot Throughs