Wednesday

Elite Wellness – CrossFit

Deadlift (5×3)

*Every 2min complete a set

*Complete with a tempo 2-3sec Up and 3-4sec down

*Build as form allows

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10/7 Cal Bike

8 T2B

Metcon (No Measure)

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

1)For Time

140 Push Ups

*Run 600m Every time you break

2)EMOM 5 Minutes

2 Power Position Snatch + 1 Above Knee Snatch

Every :90 for 5 Rounds

2 Above Knee Snatch + 1 Below Knee Snatch

Every 2:00 for 5 Rounds

2 Below Knee Snatch + 1 Snatch

3)For Time

12 Burpee Get Overs 48/40″”

10 Front Squats @ 55%

Rest 3:00

12 Burpee Get Overs 48/40″

8 Front Squats @ 60%

Rest 3:00

12 Burpee Get Overs 48/40″

6 Front Squats @ 65%

Rest 3:00

12 Burpee Get Overs 48/40″

4 Front Squats @ 70%

Rest 3:00

12 Burpee Get Overs 48/40″

2 Front Squats @ 75%

4)EMOM 16 Minutes

1- 10 Back Rack Box Step Ups (rotate legs each reach round)

2- 20 Empty Barbell Bicep Curl

3- Max Pike Compressions (cap 15)

4- Rest