Wednesday

Elite Wellness – CrossFit

Back Squat (1×3)

*Complete reps/percentages:

5 @ 72.5%

4 @ 77.5%

3 @ 82.5%

5 @ 75%

4 @ 80%

3 @ 85%

*Log your 85%

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

Run 400m

30 Air Squats

20 Muscle Ups

30 Air Squats

30 Jerks 135/100lbs

30 Air Squats

40 Deadlifts 225/160lbs

30 Air Squats

50 HSPU

30 Air Squats

Metcon (No Measure)

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

1)For Time

Until you reach 10 rope climbs:

AMRAP 2 Minutes

Max Rope Climbs

Rest 1:00

2)For Weight

Every 3 Minutes for 15 Minutes

4 Tempo Pull Squat Snatch

3)For Time

Until 400/360 Calories are Skied:

AMRAP 2:30

Max Calorie Ski

Rest :30

AMRAP 2:00

Max Calorie Ski

Rest 1:00

AMRAP 1:30

Max Calorie Ski

Rest 1:30

4)For Time

100′ Sandbag Lunge 150/100lbs

Rest :90

30 Sandbag Squats

Rest :90

100′ Sandbag Sprint

Rest :90

20 Sandbag Cleans