Wednesday

Elite Wellness – CrossFit

Split Jerk (1×1)

Sets at:

4×70%, 3×72.5%, 3×75%, 2×85%, 2×87.5%, 1×95%

Metcon (No Measure)

3 Rounds: Not for Time

20 Push Ups

20 Plyo Step Ups

10 DB Hollow Lifts
*if you have a vest wear it

Metcon (No Measure)

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

1)3 Rounds

15 Medball GHD Sit Ups 20/14lbs

10 Farmer’s Hold Lunges 70s/50s

15 Medball GHD Sit Ups 20/14lbs

10 Farmer’s Hold Lunges 70s/50s

Rest 1:30

2)For Time

800m Run

100 Double Unders

80 Wallballs (20/14)

100Double Unders

10 Rope Climbs

80′ Sled Push (Heavy, should have to stop multiple times in 80ft)

3)AMRAP 8 Minutes

Calorie Ski

Rest 3:00

AMRAP 7 Minutes

Calorie Ski

Rest 3:00

AMRAP 6 Minutes

Calorie Ski

Rest 3:00

AMRAP 5 Minutes

Calorie Ski