Sunday the 20th @ 1100

OLYMPUS DIGITAL CAMERA

I. 
a. 3 x 40s HS Hold
b. 3 x 100m Run
c. 3 x 10 Horizontal ring rows (feet on box)

II. 
Push Jerk 5×5 @75-80%

III. 
‘13.3’
AMRAP (12)
150 Wallballs 20/14#
90 Double-unders
30 Muscle-ups

IV. 
13-12-11-10-9-8-7-6-5-4-3-2-1
Calorie row
CTB pull-ups

V.  Choose ONE of the following:

Va. 
4 Rounds
Run 200m
15 GHD sit-ups
5 Power cleans 185/125#
Rest 60 seconds

Vb. 
4 Rounds
800m Bike
Rest 1:1

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Filed under amrap, crossfit, fitness, Prep Work, skill practice, strength & conditioning, WOD

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