Wednesday

Elite Wellness – CrossFit

Back Squat (1×3)

*Complete reps at each percentage:

5 @ 72.5-77.5%

4 @ 77.5-82.5%

3 @ 82.5-87.5%

5 @ 75-80%

4 @ 80-85%

3 @ 85-90%

Metcon (AMRAP – Rounds and Reps)

AMRAPx8min:

30 C2B

30/24 Cal Bike

30 T2B

30 Devil’s Press (50/35)

Metcon (No Measure)

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

1)Every 3 Minutes for 15 Minutes

4 Tempo Pull Squat Snatch

2)Until you reach 16 rope climbs:

AMRAP 2 Minutes

Max Rope Climbs

Rest 1:00

3)Every 10 Minutes for 50 Minutes

1 Mile Run

Begin at your 10K PR Mile Pace and work for negative splits

4)Max Unbroken Wallballs 30/20lbs to 10/9