Monday the 30th

2011

*************CFGI back in 2011!**************

I. 
1. Hip Extensions 1×25 (you may break up)
2. 3 Rounds
10 Good mornings 95/65#
10 HS shoulder taps

II. 
Push Jerk 5×5 @65% – Touch and go

III. 
27-21-15-9
Deadlift 225/155#
Bar facing burpees

IV. 
Every 4 minutes until failure*
3 Rounds
12 Toes to bar
12 cal Row
*Stop after five rounds if you make it all the way through.

 V. (choose ONE of the following):

Va.
3 Rounds
30 Wallballs 20/14#
70 Double-unders
05 Squat snatch 155/105lbs
Rest 2 minutes

Vb. 
4 Rounds
Run 400m
Rest 1 minute

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Filed under crossfit, Crossfit box, crossfit government island, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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