Wednesday

Elite Wellness – CrossFit

Metcon (AMRAP – Reps)

AMRAP 7 Minutes:

15 Power Snatch (75/60) (RX+=75/60)

15 Power Snatch (95/65)(RX+=115/75)

15 Power Snatch (115/75)(RX+=135/95)

AMRAP Power Snatch (135/95)(RX+=165/110)

Metcon (Time)

2 Rounds:

100ft HS Walk

35 Wallballs (20/14)(RX+=30/20)

15 BMU

*Rest 4min

Metcon (No Measure)

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

1)7 Rounds

10/7 Calorie Ski

10 DB Front Squats (50/35)

10/7 Calorie Ski

7 Chest to Bar Pull Ups

2)AMRAP 4 Minutes x 4

Max Distance Run

Rest 4:00

3)4 Rounds:

:30 Front Squat Hold (moderate light load)

25 Russian Twists

10 Empty Barbell Bicep Curls

4)Until you reach 15/12 Reps:

AMRAP 1:00

Legless Rope Climbs

Rest 3:00

AMRAP 2:00

Legless Rope Climbs

Rest 3:00

AMRAP 3:00

Legless Rope Climbs

Rest 3:00