Wednesday

Elite Wellness – CrossFit

Back Squat (5×4)

*Complete a set every 2min

*All sets at 70% of 1RM

Metcon (Time)

For Time:

12/9 Calorie Air Bike

8 Muscle Ups

Rest 1:00

12/9 Calorie Air Bike

7 Muscle Ups

Rest 1:00

12/9 Calorie Air Bike

6 Muscle Ups

Rest :30

12/9 Calorie Air Bike

5 Muscle Ups

Rest :30

12/9 Calorie Air Bike

4 Muscle Ups

Rest :30

12/9 Calorie Air Bike

3 Muscle Ups

Metcon (No Measure)

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

1)2 Rounds:

10/10 Front Rack Step Through Lunges (light load)

100′ OH Dual KB Carry

15 Back Extensions

100′ OH Dual KB Carry

2)Every 2 Minutes for 16 Minutes

150m Sandbag Carry 150/100lbs

Max Calorie Ski in remaining time

3)AMRAP 4 Minutes x 6

Row for Distance

Rest 2:00

4)1 Hard Set of 10/8″ Deficit HSPU

Rest 2:00

1 Hard Set of 8/6″ Deficit HSPU

Rest 2:00

1 Hard Set of 6/4″ Deficit HSPU

Rest 2:00

1 Hard Set of 4/3″ Deficit HSPU

Rest 2:00

1 Hard Set of 2/1″ Deficit HSPU

Rest 2:00

1 Hard Set HSPU