Wednesday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes

15 Burpees

5 Front Squats (70-80% of 1RM Clean)

100m Sandbag Carry

Rest 2:00

or as a team:

30 Burpees

15 Sandbag Squats

100m Sandbag Carry (each)

*Rest 1min

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)For Time

500m Row

60 GHD Sit Ups

4 Rope Climbs

Rest 1:00

6 Rope Climbs

500m Row

8 Bar Muscle Ups

Rest 1:00

12 Bar Muscle Ups

100 Double Unders

2)2 Rounds

1:00 Farmers Carry

3:00 Recovery Walk

Then

1 Round

Farmers Carry for max time with same weight

3)Every 3:00 for 15:00

1 Power Clean Skill Complex

(Mid Hang, Low hang, Floor)(All Power)

4)6 Rounds

5 Right Arm DB Shoulder to OH

5 Left Arm DB Shoulder to OH

Rest as needed to stay heavy

5)Every 6 Minutes Until you reach 80 Bike Calories:

Max Calories in :25/:35

5 Round Cap.