Tuesday the 22nd

12.e

I. 
3 Rounds
07 Strict pull-ups
07 Shoulder to OH 65/45#
07 Goblet Squats (53/35# – 3 second hold)

II.
Back squat 4×4 (80%+)

III.
AMRAP (10)
10 Double-unders
1 Strict C2B
20 Double-unders
2 Strict C2B
30 Double-unders
3 Strict C2B
And so on…

IV.
AMRAP (17)
Run 200m
07 Clean and J erk 135/95#
Rest 30s


V. (Extra Credit)
30 cal Row
14 HSPU
20 cal Row
7 HSPU
10 cal Row
4  HSPU

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Filed under amrap, crossfit, fitness, Power Lifting, strength & conditioning, WOD

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