Wednesday the 2nd

jf14

I. 
(a) 3 x 30s HS Hold
(b) 3 x 100 Run
(c)  3 x 10 Ring Rows

II. 
Squat clean 3×5 @70%

III. 
4 Rounds
15 CTB pull-ups
15 Shoulder to OH 115/75#

IV. Then (choose TWO of the following):

IVa
AMRAP (10)
5 Unbroken sumo DLHP 115/75#
5 Unbroken kipping HSPU

IVb. 
3 Rounds
45 cal Row
Rest 60s

IVc. 
Overhead squat 3×10 (AHAP)

IVd. 
4×10 Overhand axel bar deadlift (AHAP)
Rest 1 minute between sets

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Filed under amrap, crossfit, fitness, metcon, Olympic Weightlifting, strength & conditioning, WOD

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