Wednesday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes

1.5/1.2k Bike

10 OH Squats (155/110)(RX+=185/130)

Rest 1:1

Metcon (No Measure)

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

1)3 Rounds (in a vest):

15 Ring Rows

:20 Bottom of Ring Dip Hold

100′ Dual KB Front Rack Carry

2)AMRAP 2:30 x 6

Run for distance

Rest 4:00

3)Every 3 Minutes for 12 Minutes

18 Unbroken Thrusters

4)Every 3:00 for 18:00

3 Tempo Pull Power Cleans

OR

3 Tempo Pull Power Snatch