Wednesday the 27th

789

I.
3 Rounds (slow)
18 Cal on Bike
12 HR Push Ups
06 GHRs

II.
Deadlift 3×4 (60-75%)
Deadlift 1 x 4 (83%)

III.
30-20-10
Push Press 95/65lbs
Step-ups 24/20″
Pull-Ups

IV.
Every 3 Minutes (12)
Run 400m
Max Rep Strict HSPU in remaining time

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Filed under crossfit, crossfit government island, crossfit military, EMOM, fitness, strength & conditioning, WOD

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