Wednesday

Elite Wellness – CrossFit

Metcon (Time)

3 Rounds:

30 Weighted Sit Ups (RX+= GHD)

30 Box Jump Overs (24/20)(Open Standard)

5 Clusters (135/95)(RX+=185/125)
*Rest 2min between rounds

Metcon (No Measure)

Optional: if time

5 Rounds:

:20 Hollow Hold

*directly into

:30 Plank Hold

*directly into

:10 Rest

Metcon (No Measure)

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

1)Squat Snatch

6×3 (80%)

2)Power Clean

Work up to a heavy single

Then (Touch and Go as far as you can)

5×70%

5×70-75%

4×75%

4×75-80%

3×80%

3×80-85%

3)5 Rounds

400m C2 Bike

7 Chest to Bar Pull Ups

Rest 1:00

4 Rounds

Rest 1:00

3 Rounds

Rest 1:00

2 Rounds

4)For total Distance*

3:00 Run

2:00 Run

2:00 Run

3:00 Run

2:00 Run

2:00 Run

3:00 Run

2:00 Run

2:00 Run

3:00 Run

*Walk 2:00 between each run.