Wednesday

Elite Wellness – CrossFit

3 Rounds

300m Run

30 Toes to Bar
*Rest 4min between rounds

3 Rounds: (optional if time)

10 Ring Roll Outs

into

Max DB Head Hold

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

1)AMRAP 1 Minute x 5

Max Rope Climbs in a 20/14lb vest

Rest 3:00

2)Squat Snatch

7×2 @90%

3)AMRAP 12 Minutes

8 Burpee Box Jump Overs (24/20)

10 DB Hang Snatch (70/50)

12 S-DB Box Step Overs

4)Every 10:00 for 40:00

4/3.2k C2 Bike