Wednesday

Elite Wellness – CrossFit

Squat Snatch (1×1)

Sets at:

1×80%, 1×85%, 1×90%

1×92.5%, 1×95%, 1×97.5%

1×95%, 1×92.5%, 1×90%

1×80%

Metcon (Weight)

2 Rounds: if time

100′ Waiters Walk (right)

10 GHR

100′ Waiters Walk (left)

20 V Ups

Metcon (No Measure)

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

1)For Time

10 Front Rack Lunges 185/125lbs

10 Box Jump Over 44/38″”

10 Front Rack Lunges 185/125lbs

10 Power Cleans 185/125lbs

10 Front Rack Lunges 185/125lbs

5 Pegboard Ascents

10 Front Rack Lunges 185/125lbs

10 Deadlifts 185/125lbs

10 Front Rack Lunges 185/125lbs

10 Wall Walks

10 Front Rack Lunges 185/125lbs

2)2 Rounds

Run 5k

Walk 1200m as Recovery

3)For Completion

All “Smooth Sets”

2 Rounds

Bar Muscle Ups

*Rest 1:00

C2B Pull Ups

*Rest 2:00

Toes to Bar

*Rest 3:00