Wednesday

Elite Wellness – CrossFit

Mid Hang Snatch (1×3)

*Complete a set every 2min for 6 sets

*Log heaviest set

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

MAX Burpee Box Jump Overs (20″)
*Starting @ 0:00 mark:

6/4 Cal Bike every minute

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)Back Squat

3×10 60-70%

2)For Reps

7:00 Max Calorie Row

7:00 Max Calorie Bike

Rest 1:30

5:00 Max Calorie Bike

5:00 Max Calorie Row

Rest 1:30

3:00 Max Calorie Row

3:00 Max Calorie Bike

Rest 1:30

3:00 Max Calorie Bike

3:00 Max Calorie Row

Rest 1:30

5:00 Max Calorie Row

5:00 Max Calorie Bike

Rest 1:30

7:00 Max Calorie Bike

7:00 Max Calorie Row

3)For Time

30 Double DB Front Squats 70s/50s

30 Strict HSPU

90 Double Unders

Rest 2:00

20 Double DB Front Squats 70s/50s

20 Strict HSPU

60 Double Unders

Rest 1:00

10 Double DB Front Squats 70s/50s

10 Strict HSPU

30 Double Unders

4)EMOM 10 Minutes

1 Legless Rope Climb AFAP