Wednesday

Elite Wellness – CrossFit

5 Rounds

10 HSPU (RX+= Deficit 4/2″)

20 Box Jump Over (24/20)

10 Power Snatches (115/85)(165/115)

Rest 2min

3 Rounds (in a vest): optional if time

15 DB Bent Over Rows

20 Plyo Step Ups

10 Dumbbell Hollow Lifts

“AFTER PARTY”-

1)AMRAP 8 Minutes

30/25 Calorie Row

50 Toes to Bar

30 Wallballs (20/14)

2)AMRAP 5:00 x 5

Run for Distance

Rest 2:00

3)3 Rounds

5 Unbroken Muscle Ups

4 Unbroken Muscle Ups

3 Unbroken Muscle Ups

2 Unbroken Muscle Ups

1 Muscle Up

Rest 4:00

4)Pause Back Squat

1×1 @70-80%

4×6 @55-65%

5)Deadlift

1×1 @80%

Then

2×3 @70%, 2×3 @67.5%, 2×3 @65%, 2×3 @62.5%, 2×3 @60%