Wednesday

Elite Wellness – CrossFit

Back Squat (1×3)

*Complete a set every :90sec until failure

**Start at 70% (guys add 10lbs every set, ladies add 5lbs until 80% and then begin adding 10lbs)

Metcon (Time)

For Time:

15 Devil’s Press (50/35)

12 Wall Walks

9 Muscle Ups

*Rest 3 Minutes

9 Muscle Ups

12 Wall Walks

15 Devil’s Press

Metcon (No Measure)

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

1)AMRAP 4 Minutes x 4

Max Distance Run

Rest 4:00

2)AMRAP 3:00

Max 25′ UB Handstand Walks

3)3 Rounds:

10 Tempo Bench Press (:3sec Negative)

100′ Dual KB Front Rack Carry (heavy)

1:00 Wall Sit

Rest 1:00

4)AMRAP 15 Minutes

14 Box Jump Over (24/20)

12 Hang DB Snatches (60/40)

10 S. DB OH Walking Lunge (60/40)

10 Pull Ups