Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Every 3min for 12 Minutes:

5 Tempo Pull Squat Snatch
*Drop & Reset every rep

*Start at 60% and build ONLY if weight moves SMOOTH

Metcon (Time)

3 Rounds:

1.5k Bike

15 Hang Power Cleans (165/110)

60ft HS Walk
*HS Walk Scaling:

1)Less Distance

2)30 Shoulder Taps

3) :30-45 HS Hold

Metcon (No Measure)

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

1)For Completion

Unbroken Toes to Bar

4×15

then,

1 Max Rep Set of Toes to Bar

Rest 2:00-3:00 between sets and before the max rep set.

2)For Time

6 Rounds

100m Farmer’s Carry 100s/70s

15 Deadlifts 185/130lbs

Rest 1:00

3)or Reps

Death By Back Squat

315/205lbs*

*Weight should fall between 70-80% of your most recent 1RM

4)AMRAP 30 Minutes

800m Run @ Reach Pace

400m Run @ Forever Pace