Wellness Revolution CrossFit – CrossFit

Happy birthday Bryan Barnhouse!!!

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” –Albert Einstein

Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

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Weightlifting

Deadlift (Heavy set of 6)

–7 Minutes for 6 (3-4 Sets)

Deadlift (Heavy set of 4)

–4 Minutes for 4 (2-3 sets)

Deadlift (Heavy set of 2)

–4 Minutes for 2 (2-3 sets)

Metcon

Metcon (AMRAP – Reps)

ESSENTIALS

AMRAP 7:

Wallballs (14/10)

[On the Minute: 5 Deadlifts (155/105)]
–“Optimus Prime” begins on the wallballs

–At the top of each minute, complete 5 deadlifts before moving back to the medicine ball

–The score today is total wallballs completed in 7 minutes

Metcon (AMRAP – Reps)

FITNESS

AMRAP 7:

Wallballs (20/14)

[On the Minute: 5 Deadlifts (225/155)]
–“Optimus Prime” begins on the wallballs

–At the top of each minute, complete 5 deadlifts before moving back to the medicine ball

–The score today is total wallballs completed in 7 minutes

Metcon (AMRAP – Reps)

PERFORMANCE

AMRAP 7:

Wallballs (30/20)

[On the Minute: 5 Deadlifts (275/155)]
–“Optimus Prime” begins on the wallballs

–At the top of each minute, complete 5 deadlifts before moving back to the medicine ball

–The score today is total wallballs completed in 7 minutes