Tuesday the 15th

15(p16)

I.
3 Rounds
10 Hip Extensions
10 Empty bar narrow grip OHS
100m Run

II.
Front squat 5×3 (80%+)

III.
AMRAP (10)
20 Wallballs 20/14#
15 Box jump-overs 24/20″
10 GHD sit-ups

IV.
Row 1500m
Rest 90s 
Row 1k

V. (Extra Credit)
4 Rounds
10 Cal Row

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Filed under amrap, crossfit, metcon, military, strength & conditioning, Test Day, WOD

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