Tuesday the 17th

2013

I.

3 Rounds

10 GHD Sit-ups

12 Squat Jumps

08 Push-ups

II.

Bench Press 3 x 5 (75-85%)

III.

AMRAP (25)*

*Every 5 minutes (5, 10, 15, 20 & 25 on the clock) = 15 Burpees

100m Farmer’s Carry (Pair 53/35#)

10 Star Jumps

20 Plyo-Push-up

30 Sit-ups

100m Med Ball Run (30/20#)

10 S2O (135/95#)

20 V-ups

30 Lunges

100m BB Carry (135/95#)

10 Stand-ups (15/25#)

20 Step-ups (24/20″)

30 Ring-Rows

 

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Filed under amrap, chipper, crossfit, crossfit affiliate, crossfit government island, fitness, Power Lifting, WOD

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