Wednesday

Elite Wellness – CrossFit

Metcon (AMRAP – Reps)

AMRAP 4 Minutes x 3

Run 400m

20 Bar Facing Burpees

Max Push Jerks* in remaining time

Rest 4:00
*Push Jerk loading, all from the floor:

R1: 65%

R2: 70%

R3: 75%

*If needed scale back Burpees to give at least :30sec to do Jerks

Metcon (No Measure)

Optional (if time): 4 Sets

10 Step Through Lunges (5 per leg, moderate load)

10 DB Hollow Lifts

100′ DB Waiters Walk Left Arm (heavy load)

100′ DB Waiters Walk Right Arm (heavy load)

Metcon (No Measure)

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

1)Back Squat

4×4 @70%

2)For Completion

Part 1)

20 Unbroken Pull Ups, then:

8 rounds

6 Unbroken Pull Ups

Rest as little as needed between all sets

Rest 4-6 Minutes, then:

Part 2)

15 Unbroken Chest to Bar Pull Ups, then:

8 Rounds

5 Unbroken Chest to Bar Pull Ups

Rest as little as needed between all sets

Rest 4-6 Minutes, then:

Part 3)

10 Unbroken Bar Muscle Ups, then:

8 Rounds

3 Unbroken Bar Muscle Ups

Rest as little as needed between all sets