Wednesday the 23rd

13

I.

3 Rounds

8 GHD Sit-ups

300m Bike

12 Dislocates

II.

Bench Press 4 x 4 (80%+)

III.

3 Rounds

10 Thrusters (135/95#)

10 K2E

15 Box Jumps (30/24″)

30s Rest

IV.

AMRAP (11)

100 Farmer’s Carry (pair-53/35#)

20 Jumping Lunges

20 Alt. DB Snatch (45/25#)

V. 

3 Rounds

40s Plank

40s Hollow Hold

10 GHRs

 

 

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

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