Wednesday

Elite Wellness – CrossFit

Thruster (3×20)

*Rest 2min between sets

*Choose challenging weight that you’re confident will be unbroken

Metcon (Time)

7 Rounds:

3 MU

30 Double Unders

12 DB Front Rack Lunges (50/35)

Metcon (No Measure)

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

1)AMRAP 14 Minutes

1 Legless Rope Climb

1 Rope Climb

Rest :30

2)Total Reps: Rest 2min between AMRAP’s

AMRAP 3 Minutes

500/450m Row

10 Touch and Go Squat Snatches @55%

AMRAP 3 Minutes

500/450m Row

8 Touch and Go Squat Snatches @60%

AMRAP 3 Minutes

500/450m Row

6 Touch and Go Squat Snatches @65%

AMRAP 3 Minutes

500/450m Row

4 Touch and Go Squat Snatches @70%

AMRAP 3 Minutes

500/450m Row

2 Touch and Go Squat Snatches @75%

3)For Time:

500m C2 Bike

Rest 1:00

750m C2 Bike

Rest 1:30

1000m C2 Bike

Rest 2:00

750m C2 Bike

Rest 1:30

500m C2 Bike

Rest 1:00

750m C2 Bike

Rest 1:30

1000m C2 Bike

Rest 2:00

750m C2 Bike

Rest 1:30

500m C2 Bike