Thursday the 10th

01

I.
a. 3×10 GHD sit-ups
b. 3×15 Russian KB swings (53/35#)
c. 3×10 Step-ups (24/20″)

II. 
Power Clean 5×5 @70%

III. 
Back squat 5×5 @90% of your last 5RM

IV. 
4 Rounds
3 Rope climbs
24 Calorie row

V. 
3 Rounds
Max reps alternating pistols in 90s
Max reps DB snatch 60/45# in 90s
Rest 1 minute

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Filed under crossfit, crossfit affiliate, crossfit government island, crossfit military, metcon, Olympic Weightlifting, Power Lifting, skill, strength & conditioning, WOD

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