Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Back Squat

Work up to a single between 80-90% of 1RM

Then EMOMx6min

2×3 @70% of 1RM

2×3 @67.5% of 1RM

2×3 @65% of 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAPx14:

Bike 1k

16 Chest to Bar Pull Ups

80 Double Unders

8 Bar Muscle Ups

Metcon (No Measure)

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

1)For Time

3 Rounds

1 Big Set of Deficit HSPU 8/6″

Rest 2:00

1 Big Set of Deficit HSPU 4/2″

Rest 1:00

1 Big Set of HSPU (no deficit)

Rest 5:00

2)For Completion

EMOM 15 Minutes

1- 10 Tempo Split Squats* (5 per leg, moderate load)

2- 8 V Up Complexes

3- 100′ DB Waiters Walk Left Arm (heavy load)

4- 100′ DB Waiters Walk Right Arm (heavy load)