Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

EMOM 9 Minutes

Min 1- 6/6 Single Arm DB Bench Press

Min 2- 12 Dual DB RDL (with same DB set)

Min 3- 18 Alt. V-Ups

Metcon (2 Rounds for reps)

AMRAP 4 Minutes x 2

10 Clean and Jerk 140/100lbs

20/15 Calorie Row

20 Toes to Bar

Rest 3:00
*Start new on the second AMRAP

Metcon (No Measure)

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

1)4 Rounds

10 Alternating Pistols

10 Left Leg Pistols

10 Right Leg Pistols

Rest 2:00

2)8 Rounds

200m Sandbag Run 70/50lbs

20 KB Swings 53/35lbs

30′ HS Walk

3)3 Rounds

20 Thrusters

Rest 2:00

4)Until you Reach 200/180 Calories:

Ski for Calories in 2:00

Rest 2:00