Wednesday

Elite Wellness – CrossFit

Back Squat (3X10)

*Sets between 60-70%

*If weight is moving smooth slightly increase percentages

Metcon (Time)

For Time:

15 Calorie Bike

21 Thrusters 95/70lbs

27 Toes to Bar

33 Burpee Box Jump Over 24/20″

Metcon (No Measure)

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

1)EMOM 6 Minutes

3 Pause Power Position Snatch

Then,

Every 2 Minutes for 8 Minutes

2 Above Knee/Below Hip Snatch

Into

Every 2 Minutes for 6 minutes

1 Below Knee Snatch

2)AMRAP 20 Minutes

800m Run

Rest 3:00

After the 20 Minute AMRAP,

Rest 4:00

AMRAP 16 Minutes

400m Run

Rest 1:30

After the 16 Minute AMRAP,

Rest 4:00

AMRAP 12 Minutes

200m Run

Rest :45

3)5 Rounds

12 DB Shoulder to OH 55s/40s

18 Alternating Pistols

24 GHD Sit Ups

Rest 1:00

4)6 Rounds

60′ Handstand walk

Rest 3:00