Wednesday

Elite Wellness – CrossFit

Metcon (Time)

For Time

With a partner – Switching anytime

10 Hang Squat Cleans 205/135lbs

Row 1k

15 Hang Squat Cleans 205/135lbs

Row 800m

20 Hang Squat Cleans 205/135lbs

Row 600m

25 Hang Squat Cleans 205/135lbs

Row 400m

30 Hang Squat Cleans 205/135lbs

Row 200m
*RX+= Ski

Metcon (No Measure)

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

1)For Weight: (w/partner)

Build to 3RM Deadlift within 10min

2)For Time: (w/partner)

2 Rounds each, relay style:

20/15 Calorie Bike

20/15 Calorie Row

Rest 5:00 after the second partner finishes their second round, then:

2 Rounds each, relay style:

20/15 Calorie Row

20/15 Calorie Bike

3)For Time: (w/partner)

10 down to 1 of:

Toes to Bar

*Rest 2:00

9 down to 1 of:

Chest to Bar Pull Ups

*Rest 2:00

8 down to 1 of:

Bar Muscle Ups

*Rest 2:00

Both Partners perform each set. For ex: P1 does 10 T2B then P2 does 10 T2B, etc.