Monday the 15th

crossfit-games-running

I.
3 Rounds
:30s Squat Hold
100m Run

II.
Back Squat – 3×3 @80%

III.
Row (3 minutes)
Rest 2 Minutes
Run 16 Minutes for Distance

IV. Choose ONE of the following based on perceived weaknesses.

IVa. 
EMOM (13)
1 Legless Rope Climb/3 Strict L Pull-up
1 Power Snatch AHAP

IVb.
2 Rounds
:30s Max Pistols
Rest :30s
:30s Right Leg Pistol Hold
Rest :30s
:30s Max Pistols
Rest :30s
:30s Left Leg Pistol Hold
Rest 1 Minute

IVc.
Glute-Ham Raise
3 Sets to Failure (20 Rep Cap Per Set)
Rest 2-3 Minutes between sets

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

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