17
I.
(a) 3×9 HSPU
(b) 3×7 SC2B (hold)
(c) 3x30s L-Sit Hold
II.
EMOM (21)
(a) 6 Burpees + 3 Chest-to-Bar Pull-ups
(b) 6 Push Press (135/95# – taken from ground)
(c) 8 Walking Lunges (32/24 kg KBs)
III.
3 x 5 Deadlift (build-up)
IV.
(a) GHD Sit-ups 3 x 12
(b) Chinese Plank 3 x 45s
V.
1km Row (AFAP)

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Filed under crossfit, crossfit government island, crossfit military, EMOM, fitness, Olympic Weightlifting, WOD

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