Wednesday

Elite Wellness – CrossFit

Snatch (6×3)

*All sets 75%

Metcon (Weight)

3 Sets:

10 DB Bench Press (moderate heavy load)

:30 Chinese Plank

Metcon (No Measure)

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

1)Every 14 Minutes for 42 Minutes (3 rounds)

Row 200/160 Calories

2)For Time

60 “Fast” Wall Walks*

*Rest 3:00 every time you feel the need to slow down

3)For Time

400m Run

10 Hang Power Cleans 225/155lbs

Rest 2:00

400m Run

9 Hang Power Cleans 225/155lbs

Rest 2:00

Continue until you complete the round of 400/3

4)AMRAP 3 Minutes

20 DB Front Rack Lunges 50s/35s

10 Burpee Box Jump Overs 30/24″

Rest 1:00

AMRAP 3 Minutes

Rest 1:00

AMRAP 2 Minutes

Rest 1:00

AMRAP 1 Minute