Wednesday the 3rd

kf

I.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat
2 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 90%
1 rep @ 95%
II.
EMOM(10):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.
III.
EMOM (27)
Minute 1 – 15 Kettlebell Swings (24/16 kg)
Minute 2 – 15 Box Step-Overs with Front-Racked BB (65/53#)
Minute 3 – 15 Unbroken Wall Ball Shots (30/20#)

IV.

3 x BW Hang(1)

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Filed under crossfit military, fitness, Oly, strength & conditioning, WOD

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