Wednesday

Elite Wellness – CrossFit

Metcon (Time)

5 Rounds

18 Lateral DB Box Step Overs (35/25)(20″)

1.8/1.6km Bike

5 Push Jerks 75%

Rest 2:00

Metcon (Time)

5 Rounds

18 Lateral DB Box Step Overs (35/25)(20″)

1.8/1.6km Bike

5 Push Jerks 75%

Rest 2:00

Metcon (No Measure)

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

1)Back Squat

4×4 @85%

2)EMOM 16 Minutes, rotating minutes (4 sets of each movement)

– 14 Pull Ups

– 11 Chest to Bar Pull Ups

– 8 Bar Muscle Ups

– Rest

3)Every 6 Minutes for 30 Minutes

Run 300m

20 Bar Facing Burpees

10 Hang Squat Snatch 135/100lbs

4)7 Rounds

Ski 150m

Rest 3:00