Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Every 3 Minutes for 12 Minutes

3 Tempo Pull Squat Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAPx 16min

Bike 1K

6 Bar Muscle Ups

Metcon (No Measure)

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

1)Back Squat

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

Then,

2×3 @70% of 1RM

2×3 @67.5% of 1RM

2×3 @65% of 1RM

2×3 @62.5% of 1RM

2×3 @60% of 1RM

2)Until you reach 18 rope climbs:

AMRAP 2 Minutes

Max Rope Climbs

Rest 1:00

3)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)

*3 second descent