Wednesday the 22nd

kw

I.
3 Rounds
7 Squat Holds (5s)
100m Run
15 Light  Jerks w/ pause @catch position

II.
Touch and Go Squat Snatch 8×2 AHAP – Start around 70%

III.
AMRAP (18)
Row 12 Calories
18 Shoulder to Overhead 115/75#
18 Box Jump Overs 24/20″

IV.
Farmer’s Carry (Heavy AND Unbroken)
50m x 4
Rest as needed in between rounds

Advertisements

Leave a comment

Filed under amrap, crossfit, crossfit government island, fitness, Olympic Weightlifting, strength & conditioning, WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s